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Exercises

Set 1: 1 round
Relaxation
Relaxation
2 minutes
Chin to Chest Stretch
Chin to Chest Stretch
10 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
45 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
45 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
20 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
20 seconds
Neck Side Rotations
Neck Side Rotations
1 minute
Up and Down Neck Tilts
Up and Down Neck Tilts
1 minute
Rest
10 seconds

Set 2: 1 round
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Shoulder Shrugs
Shoulder Shrugs
10 seconds
Rest
10 seconds

Set 3: 1 round
Clockwise Wrist Circles
Clockwise Wrist Circles
20 seconds
Counterclockwise Wrist Circles
Counterclockwise Wrist Circles
20 seconds
Rest
10 seconds

Set 4: 1 round
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Rest
15 seconds

Set 5: 1 round
Side Bends
Side Bends
1 min 30 secs
Rest
15 seconds

Set 6: 1 round
Left Seated Torso Twists
Left Seated Torso Twists
1 min 30 secs
Right Seated Torso Twists
1 min 30 secs
Rest
10 seconds

Set 7: 1 round
Right Leg Stretch
1 minute
Left Leg Stretch
1 minute
Rest
10 seconds

Set 8: 1 round
Right Ankle Circle
1 minute
Left Ankle Circle
1 minute

Set 9: 1 round
Relaxation
2 minutes


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