program a: seated exercises

1. turn your head slightly toward the direction you will be stretching, and tilt your head diagonally toward your chest and hold for at least 15 seconds.
2. if you would like a little added stretch, use your hand to gently and steadily pull your head forward on the diagonal.
3. repeat 2 to 4 times toward each side.

1. raise both arms straight above your head.
2. slowly drop your right arm and lean to the right. feel the stretch in your left side.
3. hold for at least 15 seconds.
4. go back to your original position with your arms over your head.
5. then drop your left arm and lean to the left.
6. repeat 2 to 4 times toward each side.

1. extend your arms out in front of you.
2. keeping your arms straight, rotate your wrists in small circles.
3. do 10 circles to the right, and then 10 to the left.

this exercise helps get your heart beating faster.

1. sit tall with your arms extended above your head.
2. raise your right knee while you lower your left elbow toward your right knee. they don't have to touch.
3. now go back to your original position.
4. raise your left knee toward your right elbow. then go back to your original position.
5. keep going back and forth in a smooth rhythm for 1 minute. work up to doing the exercise for 5 minutes or longer.

1. straighten and lift one leg, and hold while you slowly count to 5. be sure you don't lock your knee.
2. slowly lower your leg back down.
3. repeat 8 to 12 times.
4. do the same exercise with the other leg.

note: if this exercise becomes easy, you can add a light weight around your ankle or tie an elastic resistance band to the chair leg and your ankle.

note: you need to be in a chair with armrests to do this exercise.

1. sit tall with your feet flat on the floor and spread comfortably apart.
2. grip the armrests, and take a deep breath in.
3. now breathe out as you use your arms to push your body off the chair. (you're not pushing up with your legs.) straighten your arms as much as you can.
4. hold for about 1 second, and then lower yourself back to the chair.
5. repeat 8 to 12 times.

1. lift your arms near the level of your shoulders with your elbows pointed straight out.
2. bring your elbows back while you squeeze your shoulder blades together. don't lift or shrug your shoulders as you are squeezing.
3. hold 6 seconds.
4. repeat 8 to 12 times.

1. sit tall with your feet flat on the floor and spread comfortably apart.
2. roll your shoulders up, then back, then down, then forward in a smooth, circular motion.
3. now roll your shoulders in the other direction.
4. repeat 2 to 4 times.