mantasha
Gently drop your chin towards your chest and roll your head from side to side for 1 minute, alternating directions. It helps to release tension in the neck and upper back.
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Sit or stand with your arms relaxed at your sides. Shrug your shoulders up towards your ears. Roll your shoulders back in a circular motion for 30 seconds. Helps to improve mobility and flexibility in the shoulders.
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Stand with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height. Begin making small circles with your arms, gradually increasing the size. Do 10 circles forward, then 10 circles backward. Repeat this sequence 3 times.
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Stand or sit tall with your back straight. Reach both arms overhead, clasping your hands together. Stretch upwards, feeling the lengthening in your spine. Hold for 15-30 seconds, breathing deeply. Release and repeat 3 times.
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Start on your hands and knees in a tabletop position. Lifting your head and tailbone towards the ceiling. Exhale as you round your back, tucking your chin to your chest. Continue flowing between Cat and Cow for 1 minute, focusing on your breath.
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