1. Neck Rolls (30 seconds)

Slowly roll your head in circles, 5 times each direction

2. Shoulder Shrugs (30 seconds)

Lift shoulders to ears, hold 3 seconds, release

3. Upper Trap Stretch (30 seconds)

Tilt head to side, hold opposite shoulder down

1. Seated Spinal Twist (30 seconds)

Rotate upper body left and right, hold chair back

2. Cat-Cow Stretch (30 seconds)

Arch and round your back alternately

3. Lower Back Extension (30 seconds)

Place hands on lower back, gently arch backward

1. Ankle Circles (30 seconds)

Rotate feet clockwise and counterclockwise

2. Calf Raises (30 seconds)

Rise up on toes, hold 2 seconds, lower

3. Seated Marching (30 seconds)

Lift knees alternately as if marching

1. 20-20-20 Rule (1 minute)

Look at something 20 feet away for 20 seconds

2. Wrist Circles (30 seconds)

Rotate wrists clockwise and counterclockwise

3. Finger Stretches (30 seconds)

Spread fingers wide, then make fists