Elbow To Knee

While seated in a sturdy chair bring one elbow across the chest while bringing the opposite knee up (with bent leg) and touch the elbow to the knee. Repeat with the other elbow and knee (3 or 4 times per side).

Trunk Twister

Sit up straight in the chair and grasp the back of the chair by bringing the arm across the body. Pull with the arm while twisting the body and head toward the hand that is holding the chair. Keep the feet on the floor directly in front of the body. Repeat in the other direction with the opposite arm (3 times each direction).

Forehead to Knee

Grasp under one knee with both hands and pull the knee slowly toward the forehead. Try to touch the head to the knee. Hold the stretch for about 3 seconds then do this on the other side. Repeat 3 times on each side.

Side Stretchers

Sit upright in the chair with both feet flat on the floor in front of the body. Firmly grasp the chair on one side with the hand on that same side. Now lean the head and body away from the side while reaching the opposite hand down toward the floor. (Fig. 7.12). Do the exercise to the other side. Repeat 3 times per side.

Back Stretcher

Sit up straight in the chair and hold on to the seat of the chair with both hands. Bend forward from the waist as far as possible and hold that pose for 5-10 seconds. Now very slowly unroll the spine, starting at the lower back and working up the spine one vertebra at a time until the head is upright. Press the hands against the seat of the chair to help during the unrolling sequence. Repeat one more time. Do not perform this exercise if you are prone to dizziness.

Rib Cage Isolations

Sit with good posture, arms at sides, hands holding onto sides of chair. Slide the ribcage sidewards and return to center. Slide rib cage to other side and return to center.

VARIATION: Continuously slide rib cage from right to left without stopping in center. This exercise can also be done with rib cage moving forward and backward.