A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A seated spine mobility move that gently flexes and extends your back while you breathe.

1. Sit tall with your feet flat and hands on your knees.
2. Inhale and arch your back, lifting your chest and looking slightly up.
3. Exhale and round your back, tucking your chin toward your chest.
4. Move slowly between both positions for each rep.

A seated upper-back rotation that moves your thoracic spine and opens your chest.

1. Sit tall with your feet flat and knees bent.
2. Place your hands behind your head or across your chest.
3. Rotate your chest to one side while keeping your hips still.
4. Return to center, then rotate to the other side.
5. Alternate sides with smooth, controlled reps.

A small shoulder blade squeeze that trains your upper back and shoulder control.

1. Stand or sit tall with your arms relaxed by your sides.
2. Pull your shoulder blades back and slightly down.
3. Pause briefly while keeping your ribs stacked.
4. Release with control to the start position.
5. Repeat for the set.

A gentle side-bend stretch for the side of your neck, held still while you breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Let your right ear move toward your right shoulder.
3. Hold the stretch and breathe slowly.
4. Return to center, then switch sides.

A seated neck stretch for one side that targets the levator scapulae near the neck and upper shoulder.

1. Sit tall and place one hand behind your back to anchor that shoulder.
2. Turn your head about 45 degrees away from that shoulder.
3. Look down toward your opposite armpit.
4. Use your other hand to gently guide your head down.
5. Hold and breathe slowly, then switch sides.

A doorway hold that stretches your chest and front shoulders.

1. Stand in a doorway with forearms on the frame at shoulder height.
2. Step one foot forward until you feel a gentle chest stretch.
3. Hold the position and breathe slowly.
4. Step back to release the stretch.

A forearm stretch that targets the wrist flexors on one arm at a time.

1. Extend one arm in front of you, palm up.
2. Keep your elbow straight and gently pull your fingers back.
3. Hold the stretch and breathe slowly.
4. Release gently, then switch sides.

A forearm stretch that targets the wrist extensors on the top of your forearm.

1. Extend one arm in front with your palm down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and hold while breathing slowly.
4. Release slowly, then switch sides.

A seated hip stretch that targets the glutes and outer hip on one side at a time.

1. Sit tall near the edge of a chair with both feet flat.
2. Cross one ankle over the opposite thigh, just above the knee.
3. Keep your spine long and gently lean forward from your hips.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A standing stretch for the front of your hip and thigh on one side.

1. Stand tall and hold a wall or sturdy support for balance.
2. Step one foot back and tuck that hip slightly under you.
3. Bend your front knee until you feel a stretch in the back hip.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A standing calf stretch for one leg that targets the back of your lower leg.

1. Stand facing a wall and place both hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a stretch in the back calf.
4. Hold the stretch and breathe slowly.
5. Release, step in, then switch legs.