Hold your right wrist over your head with your left hand and pull it, stretching your right side. Make sure to keep your shoulders down as you bend. Hold for 10 seconds.

　　2

　　Take hold of your left wrist over your head with your right hand and stretch the other way. Repeat five times on each side.

　　●Shoulder spin.

　　A good move for flexibility.

　　Sit tall in your chair and reach your left hand behind your back, between your shoulder blades(肩胛骨),

　　palm out.

　　Then reach your right hand up toward the ceiling,

　　bend it down, and try to touch your left hand.

　　3

　　Hold for 10 seconds.

　　If not, grab onto your shirt and keep practicing. Switch arms and repeat.

　　●The wooden leg.

　　For lower­body strength: Sit in your chair, extend one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds.

　　4

　　●The magic carpet ride.

　　This works your core and arms.

　　5

　　Then place your hands on the armrests, suck in your gut(内脏) and raise yourself a few inches above the seat, using your belly muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

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