Upper Trapezoid

1. Sit or stand with a straight back.
2. If sitting, hold the seat of your chair with your right hand.
3. Rotate your head to the left.
4. Gently bend your head downward, tucking your chin toward your chest.
5. Hold when a gentle stretch is felt along the right side of your neck or back.
6. If no stretch is felt, place your left hand on top of your head and gently press down, flexing the neck more until a gentle stretch is felt along the right side.
7. Repeat on the other side.

Wrist Flexors

1. Begin with your right elbow bent and palm facing down.
2. Gently flex your right wrist down using your left hand.
3. Slowly straighten your right elbow.
4. Stop and hold when a gentle stretch is felt on top of your forearm.
5. Repeat for the other arm.

Wrist Extensors

1. Begin with your right elbow bent and palm facing down.
2. Gently extend your right wrist up using your left hand.
3. Slowly straighten your right elbow.
4. Stop and hold when a gentle stretch is felt on the bottom of your forearm.
5. Repeat for the other arm.

Chest

1. Stand with your back straight and shoulders back.
2. Place your right forearm along a doorframe or wall, with your shoulder and elbow at a 90-degree angle.
3. Slowly turn your body away from your right arm.
4. Stop and hold when a gentle stretch is felt along your chest or front of the shoulder.
5. Repeat for the other arm.

Buttocks

1. Flex your right leg up, crossing it over the left, as shown in the picture.
2. Using your left hand, pull your right knee up toward your left shoulder.
3. Stop and hold when a gentle stretch is felt in your right buttock or hip.
4. Repeat for the other leg.