<ul>
<li>Sit on the edge of your chair with your feet flat on the floor, hip-width apart.</li>
<li>Keep your back straight and shoulders relaxed.</li>
<li>Place your hands on your knees or thighs.</li>
<li>Inhale deeply and slowly.</li>
<li>On the exhale, gently tilt your head to the right, bringing your ear towards your shoulder.</li>
<li>Hold the stretch for 15-30 seconds, feeling the stretch along the left side of your neck.</li>
<li>Slowly return to the starting position.</li>
<li>Repeat on the left side.</li>
<li>Inhale deeply again.</li>
<li>On the exhale, slowly turn your head to the right, looking over your shoulder.</li>
<li>Hold for 15-30 seconds.</li>
<li>Return to the starting position and repeat on the left side.</li>
<li>Inhale deeply, raising your arms above your head.</li>
<li>Exhale and slowly bend at the waist, reaching your hands towards your toes.</li>
<li>Hold the stretch for 15-30 seconds, feeling the stretch in your lower back and hamstrings.</li>
<li>Slowly return to the starting position.</li>
<li>Inhale deeply, lifting your right arm over your head.</li>
<li>Exhale and gently lean to the left, stretching your right side.</li>
<li>Hold for 15-30 seconds.</li>
<li>Return to the starting position and repeat on the other side.</li>
<li>Sit up straight and place your right ankle on your left knee.</li>
<li>Gently press down on your right knee with your right hand while keeping your back straight.</li>
<li>Hold for 15-30 seconds, feeling the stretch in your hip.</li>
<li>Return to the starting position and repeat with the other leg.</li>
<li>Sit with your back straight and hands resting on your thighs.</li>
<li>Inhale deeply, pulling your shoulders up towards your ears.</li>
<li>Exhale and roll your shoulders back and down.</li>
<li>Repeat the shoulder rolls 5-10 times.</li>
</ul>