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Stretching not only makes
our bodies feel good,

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but can help calm our minds.

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Let’s try some
stretching exercises together

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that we can do from our seat.

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Make sure you are sitting up straight
at your desk or table

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with your feet on the ground.

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Begin by taking three deep breaths in…

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… and out

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to relax your body.

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Slowly move your head side…

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… to side

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to stretch out the muscles of your neck.

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Gently start moving your head
in a circular motion,

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like a clock.

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Do three circles this way.

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Reverse the direction
of your head circles.

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Continue with more circles
for the next 15 seconds.

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Now, bring your arms
straight out in front of you,

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parallel to the ground.

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Begin to slowly roll your wrists
in small circles.

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Reverse your circles.

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Roll them a few more times.

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If there’s enough space
between you and your neighbor,

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begin making the same slow,
wide circles with your arms.

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Feel the muscles in your arms
beginning to stretch out.

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Do some big circles this way.

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Now, reverse your arm circles.

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Do a few more.

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Now, carefully bring your right arm
across your body

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and hold it with your left arm
for a deep stretch in your shoulder.

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Hold this for five,

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four, three, two, one.

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Release.

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Do the same with your left arm,

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bring it across your body,

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hold it with your right arm
and hold the stretch for five,

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four, three, two, one.

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Gently shake both of your arms out
by your side.

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Now, reach your arms high above your head,

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reaching for the ceiling.

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Lace your fingers together
and reach from one side

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to the other side;

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stretching out your spine
and back muscles.

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Take one last deep breath

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as you reach as high as you can
toward the sky,

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before bringing your hands
down by your sides.

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Now, reach your arms out
in front of you.

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Round your back and interlace your fingers
towards your body,

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looking down.

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Hold this for ten,

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nine, eight, seven, six,

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five, four, three, two, one.

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Come to the edge of your chair
or sit sideways.

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Take a deep breath
and put your arms behind you.

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Interlace your fingers,
push your chest out and look up.

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Hold this for ten,

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nine, eight, seven, six,

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five, four, three, two, one.

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Take a moment to notice
how your body and mind feel.

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Stretching helps us let go
of the stress and worry

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our body holds onto.

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Remember to do some of these stretches
the next time you feel overwhelmed.