Using a chair for support, take both feet as wide as comfortable, feet parallel. Take one foot back so toe is in line with the other heel. Keeping the head and chest upright, sit back into the side of the forward foot, other leg straight. Do several on one side not rolling on the foot or into the...

Hold onto a chair or wall for support. Both feet facing forward, take one leg and swing out to the side with toe out/hip open and away, then then swing under body, with toe facing behind, hip closed or opposite way. Several reps on one leg, then repeat other side.

Start facing the wall, both hands pushing into the wall. Feet apart so they can rotate as needed. Take one arm out behind, palm up, following with the eyes to get as much of a stretch as possible, while the other hand is steady. Repeat on the other side using body weight to help, hands lower to m...

Standing with feet hip width apart and all ten toes straight ahead. Always using support, find a slightly elevated ledge to place the balls of the feet. Allow the heels to gently stretch as far as they easily can for 2 seconds, then raise on the toes a high as possible for 2 seconds, repeating u...

Standing with sturdy legs shoulder width, pretend like hugging a big tree, then unhug opening the chest with the arms back, heart lifting. Focus on moving the rib cage and allowing a gentle scoop of the lower back.

On all 4's, hands stacked under shoulders, sitting back with hips a bit past the knees. With one hand behind the head, tuck that elbow under, then lift to the sky using the supporting shoulder to help. Keep the hips and lower back steady.

On the back with knees bent, feet planted hip width apart under knees. Hands on hip bones to feel tail bone tuck and roll up one inch at a time to mid ribs, then unroll same way to feel the natural, neutral arch in the lower back. Then repeat. Slow and controlled movement. Mindfull muscle work.

Standing tall, athletic stance (keep body steady), reach one arm, thumb up in front and backstroke as far as possible then rotate the hand, thumb down, to continue the circle back, maximized range of motion. Repeat on the other side.