sources (thanks Dad!) - https://youtu.be/i21JaPr-f2c https://youtu.be/0CaKeeNHXL4
  * all positions done while seated (thinking a drum throne without back would be best)
  * all positions repeated 5-10 times

# lower-back and hips positions
    * simple cat-cow
      * on inhale
        * lift shoulders up and back
        * arc back
        * lift chin
        * hands move to thighs
      * on exhale
        * pull shoulders forward 
        * round back
        * drop chin
        * hands move to knees
    * circles
      * chest forward then right then back then left
      * reverse direction
      * (this is where not having a back on the chair should help)
    * lean
      * straddle legs out (wider base)
      * one hand behind head
        * elbow out
      * opposite hand on same-side knee
      * on exhale
        * bend at waist and bring elbow towards opposite knee while rotating head
      * on inhale
        * return to starting position
    * leg stretch and bend
      * extend one leg out
      * other foot is planted flat
      * flex extended leg's toes up
      * lean forward towards toes as far as is comfortable
        * be sure to NOT allow your back to round over
        * keep bend at waist and chest lifted
      * hold position for 5-10 seconds
      * lean back to seated position
      * lift extended leg to be parallel to floor (if possible)
        * try to keep back vertical; don't lean back
      * hold position
      * repeat with other leg
    * figure-4 stretch
      * //my variation//
        * place foot on opposite thigh with supporting leg as level as possible
        * grip toes of raised foot with same-side hand to pull foot towards knee (flexed)
        * place oppose-side hand on raised knee to push down and assist with rotation
        * rotate away from raised foot keeping back straight
        * attempt to look as far behind as possible
        * hold position 30 seconds
        * alternate sides until you lose count of reps LOL
        * //this variation seems to do everything the below does but is easier IMHO//
      * place one foot on opposite thigh with leg as level as possible
        * keep foot "flexed" (lifted towards knee)
      * palms on raised knee to increase stretch in hip
        * hold position for 5-10 seconds
      * place opposite hand upon raised knee
      * extend other hand and arm out and back
        * increases rotation towards stretched hip and lifted leg side
      * rotate at waist as you twist as far as is comfortable
        * hold for 5-10 seconds
      * repeat on other side
    * single leg-lift stretch (especially nice for hips after figure-4 stretch)
      * interlace both hands over one knee
      * on inhale
        * lift held knee to chest
        * some motion in back is normal but try to keep it straight and not lean back
      * on exhale
        * lower leg
      * repeat with other leg

# neck and shoulder positions
  * shoulder roll
    * roll shoulders in circles
    * both directions
    * repeat 10 times
  * flying arms
    * flap arms up and down as far as comfortable
    * repeat 10 times
  * swinging arms
    * extend forward and sweep large circles (full shoulder rotation)
    * while arm is forward grab with opposite arm and pull across chest as far as comfortable
      * hold position
    * // can do both swinging arms at once then pull them across individually//
    * place one hand behind head, elbow bent and lean towards opposite side
      * increase stretch by grabbing elbow with opposite hand
  * extended arms with flip
    * extend arms in front, palms up
    * raise arms fully
    * drop arms to front
    * flip palms
    * drop arms to sides
    * raise arms fully
    * flip palms up
    * repeat
    * <shrug>
  * shoulder hug with forward bend
    * grab opposite shoulders and pull into hug
      * can also bind arms into "eagle pose"?
      * i found shoulder-hugging more comfortable (no strain on elbows) but "bind arms" gets more shoulder stretch
    * bend forward at waist as far as is comfortable
    * hold position 
    * reverse stacking of arms and repeat
  * breathing cactus
    * elbows locked at 90 degrees, hands up
    * on inhale
      * extend arms fully back
    * on exhale
      * bring hands together in front
  * arm behind neck extension
    * pull one arm behind; increase stretch by grabbing hand with opposite hand
    * neck away from first arm to increase stretch between neck and shoulder
    * hold position
    * repeat with other arm
  * neck rolls
    * move head in large circles to stretch neck muscles on all sides
    * reverse direction
    * note breathing and spots of tightness
  * back twist
    * griping opposite leg pull waist into rotation as far as is comfortable
    * placing same-side arm behind back also adds a shoulder stretch to this movement
      * also can help with twist by pushing into low back
    * hold position while trying to relax back muscles