and hold for 5 seconds. raise your head back to the middle and repeat on the other side.
fold your arms in front of you and rotate your body from the waist first to the left and then to the right.
now stretch your left arm in front of you and put your right hand around your left wrist. imagine that you are pulling your left arm forward as though out of its socket. to do this, you need to roll your head forward to your chest and let your whole body relax and slump down. repeat on the other side.
move around a bit every 20 minutes, change position or walk to 