*All exercises were originally described and illustrated in the Discover Accessible Fitness guide from NCHPAD, see sources at the end of Exercising at Home: Strength Training.

Neck Rotation 

Take a deep breath in, and exhale while turning the head to one side, looking over that shoulder. Hold. Repeat on the opposite side. 

Neck Lateral Flexion 

Take a deep breath in. Exhale as the neck bends to one side and the ear goes down towards the shoulder. Hold. Repeat on the opposite side. 

Neck Forward Flexion 

Take a deep breath in. Exhale as you slowly lower the chin to the chest. Hold. 

Hamstring Stretch

Lift one leg up and place it out in front of you on a chair, mat, or bench. Take a deep breath in. Exhale as you reach your arms forward as far as possible toward your foot. Hold your foot and gently pull the ball of your foot toward you, flexing your ankle toward you and hold (20 seconds). Repeat with the other leg.

Shoulder Rolls with Depression 

Take a deep breath in, and roll the shoulders up towards the ears. Exhale and roll the shoulders back while depressing. Hold. 

Posterior Deltoid Stretch 

Take a deep breath in, and extend one arm out in front of you. Exhale as you hook the arm slightly above the elbow with the opposite hand, bringing it across and in towards the chest. 

Tricep Stretch

Take a deep breath in, and extend both arms above the head. Reach down the center of the back with one arm, and exhale, pressing down slightly with the opposite hand on the elbow. Repeat on the opposite side.

Trunk Rotation 

Place the hand on the opposite thigh. Take a deep breath in and exhale while twisting the torso, looking over the shoulder. Hold, and repeat on the opposite side. 

Lateral Trunk Flexion 

With the arms at your side, take a deep breath in, and exhale as the trunk bends to the left and the right arm extends overhead. Hold, and repeat on the opposite side. 

Rhomboid Stretch 

Extend the arms out in front, crossing them over so the palms are touching. Inhale and raise the arms up to shoulder height. Exhale and push the shoulders forward. Hold. 

Biceps Stretch in Doorway 

Extend the left arm out to the side. Place the left fist in the doorway with the palm down. Take a deep breath in, and exhale while turning the head to the right, looking over the right shoulder. Switch sides and repeat. 

Seated Chest Stretch in Doorway 

Place an arm bent at 90 degrees in doorway. Take a deep breath in, exhale while turning the head to the opposite side, looking over that shoulder. Repeat with other arm, looking over the opposite shoulder. 

Chest Stretch (hands clasped behind back) 

Clasp hands behind your back. Take a deep breath in. Exhale and roll your shoulders back as you stick out your chest and hold (10 seconds). Unclasp hands and relax. 

Wrist Flexion and Extension Stretch 

Extension – Extend an arm out in front; take a deep breath in, point fingers up, grasp upper palm and lower portion of finger with opposite hand, exhale, pulling palm and fingers towards you. Repeat with other arm. 
Flexion – Extend an arm out in front; take a deep breath in, point fingers down, grasp upper palm and lower portion of finger with opposite hand. Exhale, pulling palm and fingers towards you. Repeat with other arm. 

Shoulder Shrug 

Take a deep breath in, lift and hold your shoulders up to  your ears and hold (10 seconds). Exhale and allow your  shoulders and arms to dropdown by your side reaching toward the floor and hold that stretch (10 seconds).