• Importance: Essential for hand and wrist health, especially for those using computers.
• Key Points: Various positions, such as hands flat, together, towards you, palms facing up.
• Tips: Move gently into each position, especially if you have existing wrist issues.

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• Importance: Fundamental for overhead activities and shoulder health.
• Key Points: Lie on the floor, engage your core, and stretch your hands overhead.
• Tips: Keep your lower back in contact with the floor.

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• Importance: Increases shoulder mobility and flexibility.
• Key Points: Hold a bar behind your back at shoulder width.
• Tips: Keep your shoulders down and back, avoid shrugging.

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• Importance: Balances shoulder muscles and prevents rotator cuff injuries.
• Key Points: Similar to internal rotation but focuses on outward rotation.
• Tips: Ensure smooth, controlled movements.

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• Importance: Essential for shoulder joint health and functional upper body movements.
• Key Points: Lie down and rotate the shoulder to bring the arm overhead.
• Tips: Keep your back flat on the floor and move within a pain-free range.

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• Importance: Essential for shoulder joint health and functional upper body movements.
• Key Points: Lie down and rotate the shoulder to bring the arm overhead.
• Tips: Keep your back flat on the floor and move within a pain-free range.

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• Importance: Enhances core strength and lower back health.
• Key Points: Sit and try to lift your legs or one leg at a time, keeping them straight.
• Tips: Keep your spine straight and use your core muscles to lift your legs.

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• Importance: Increases spinal flexibility and strengthens the back muscles.
• Key Points: Start with cat-cow stretches, progress to a bridge for advanced flexibility.
• Tips: Focus on articulating each vertebra and engage the core.

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• Importance: Crucial for hip flexibility and relieving sciatic pain.
• Key Points: One leg is bent in front with the foot near the opposite hip.
• Tips: Ensure your hips are level. Use support under your hip if necessary.

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• Importance: Crucial for hip flexibility and relieving sciatic pain.
• Key Points: One leg is bent in front with the foot near the opposite hip.
• Tips: Ensure your hips are level. Use support under your hip if necessary.

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• Importance: Improves the flexibility of the inner thigh muscles, aiding in hip mobility.
• Key Points: Sit with back against the wall, legs wide, and bring the soles of your feet together.
• Tips: Gently press your knees down with your elbows for a deeper stretch.

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• Importance: Counteracts the effects of prolonged sitting and improves posture.
• Key Points: Perform in stages, starting from knee away from the wall and progressing to knees against the wall with arms overhead.
• Tips: Keep your core engaged and hips squared. Don't arch your lower back.

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• Importance: Vital for lower back health and leg flexibility.
• Key Points: Start with a bent leg to target the hamstrings specifically.
• Tips: Keep your back straight, bend from the hips, not the waist.

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• Importance: Counteracts the effects of prolonged sitting and improves posture.
• Key Points: Perform in stages, starting from knee away from the wall and progressing to knees against the wall with arms overhead.
• Tips: Keep your core engaged and hips squared. Don't arch your lower back.

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• Importance: Essential for proper gait, balance, and to prevent lower limb injuries.
• Key Points: Heel stays on the floor while knee moves towards the wall. Progressively increase the distance of the foot from the wall.
• Tips: Keep your heel grounded. Measure how far your knee can go while keeping the foot flat.

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