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
    • 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