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Sit on the ground with legs extended straight. Reach toward your toes, keeping the knees straight. This stretch improves flexibility in the hamstrings and lower back.

Sit on a chair with feet planted on the ground. Arch your back and look up for the 'cow' position, then round your back, tucking your chin for the 'cat' position. This helps increase spine flexibility.

While seated in a wheelchair, reach one arm over your head and to the opposite side. This stretches the side of the body and improves lateral flexibility.

Interlock your fingers and press your hands away from your body, rounding your upper back. This stretch targets your shoulders and upper back.

While seated, place one ankle on the opposite knee and gently press down on the raised knee. This stretch works on the piriformis and glutes.

Extend one arm with the palm facing up. Using the other hand, gently pull back on the fingers. This stretches the wrist and forearm flexors.

While sitting on a chair, grab one foot and pull it towards your buttocks, keeping your knees together. This stretches the quadriceps.

Gently tilt your head to one side, bringing your ear towards your shoulder. This stretch targets the neck muscles.

With your arms down, squeeze your shoulder blades together, holding for a few seconds. This exercise helps strengthen upper back muscles and improves posture.

Lift one foot and rotate the ankle slowly in a circular motion. This improves ankle flexibility and can help prevent injuries.

Rest your arm on a surface and let your wrist hang over the edge. Move your wrist up and down. This exercise increases the range of motion in the wrists.

Sit back on your heels with knees apart and lean forward, extending your arms in front of you. This stretch alleviates tension in the back and shoulders.

While seated, extend one leg and lean forward, reaching for your toes. This targets the calf muscles and can improve flexibility in the lower legs.

Raise one arm, bend it at the elbow, and reach for the middle of your back. Use your other hand to gently push back on the raised elbow. This stretches the triceps and upper arm.

Interlock your fingers behind your back, straighten your arms, and lift them slightly while opening your chest. This stretch improves flexibility in the chest and shoulders.

While seated on the edge of a chair, extend one leg back with the knee bent and foot on the ground. Lean slightly forward. This targets the hip flexors.

Clasp your hands together and extend your arms in front of you with palms facing outward. Arch your back slightly and feel the stretch in your wrists and arms.

Sit with the soles of your feet together and gently press your knees toward the ground. This stretch opens up the hips and inner thighs.

Tilt your head to the side and use your hand to apply gentle pressure, stretching the side of your neck. This can help alleviate tension and improve neck flexibility.