Lift one foot off the floor and rotate with your feet. Rotate 8 times clockwise and 8 times counter-clockwise. Rest for a while and repeat with the other foot.
Keep your feet on the floor. Lift your soles as much as possible simultaneously keeping your heels firmly on the floor. Step down onto the floor and lift your soles again, this time with your toes firmly on the floor.
Repeat 5 times at a regular pace.
Hold on to your seat and lift one leg off the floor with the knee bent. Tighten your thigh muscles. Lower your leg and rest. Switch legs.
Repeat 5 times for each leg.
Flex your buttocks for 5 seconds. Relax.
Lower back stretches
Lean slightly forward. Fold your elbow around your knee and pull it towards your chest. Hold for 15 seconds. Lower your leg slowly, while progressively relaxing your hold. Continue with the other leg.
Repeat 5 times.
Forward torso curl
Keep both feet on the ground and lean slowly forward, with your back straight. Slide your hands on your legs, until they touch your ankles. Hold for 15 seconds. Rise slowly.
With your muscles relaxed, lean your head to the side, as if you wanted to touch your shoulder with your ear. Slide your head gently forward, then to the other side, back, and then to the beginning position. Stay in each position for 5 seconds. Repeat to complete 5 rotations.
Move your shoulders gently forward and upwards, then backward and downward, to form a circle.
Repeat 5 times. Repeat in the reverse direction.
Stretch your arms to the sides. Bend your elbows and slowly bring your hands to your chest. Repeat 5 times.
Clench your fists. Open your palms and stretch your fingers. Hold for 5 seconds. Repeat 8 times.
Relax your eyes
Rub your palms together to warm them up. Close your eyes and cover them with your palms for 3 minutes. Breathe deeply and slowly.
Rest and refresh yourselves
Sit comfortably on your seat and relax. Breathe deeply and slowly through the nose. Fill your chest with air and push it downwards (you will first see your chest protrude and then your tummy). Exhale slowly through the mouth. Concentrate on your breathing. Repeat as many times as you wish.