THE FOLDOVER STRETCH: Feet flat on floor shoulder width apart, chin to chest, bend forward at waist over legs reaching arms in-between. For greater stretch reach arms toward back legs of chair. To return put hands or elbows on knees and push up.
Photos 4 & 5:
SEATED FIGURE FOUR: Cross right ankle over left knee. Sit tall and lean forward slightly while gently pushing down on inside of right knee with hand. For greater stretch bend further at waist. Repeat on other side.
SEATED CHEST STRETCH: Reach arms back and grab bottom or sides of chair. Squeeze shoulder blades together and push chest outwards until stretch is felt in upper chest, shoulders and back.
SEATED HAMSTRING STRETCH: Sit on the edge of chair and extend one leg forward keeping heel on ground and toes toward ceiling. Bend forward at waist until stretch is felt in back of extended leg. Repeat other leg.