Spinal twist
Sit sideways on your chair. Keep both feet flat on the floor. Twist to the back of the chair while holding the chair with both hands. Hold it there for two counts before you relax and repeat with other side.
Hand open and close
Close your hand into a fist and then open your hand wide. Do 10 to 20 reps.
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Clockwise and anti-clockwise
Extend both your arms out and rotate them closewise and anti-clockwise. Bring down your arms and put your palms on your thighs and roll your shoulders.
Chair pigeon
Sit on a chair, bring your right ankle to rest on your left thigh, keeping the knee in line with your ankle as much as possible. Stay in those pose for three to five breaths. You may forward bend to intensify the stretch if you like. Repeat with the left leg up.
Chair raised hands pose
On an inhalation, entwine left hand’s fingers with your right hand’s and raise your arms toward the ceiling. Allow your shoulder blades to slide down your back as you reach upwards with your fingertips. Anchor your sit bones in your chair seat and reach up from there.
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