Neck stretch — Gently tilt the head from side to side to release tension through the neck and upper shoulders.

Shoulder stretch — Gently pull one arm across the chest to stretch the shoulder and upper back.

Chest stretch — Place the hands behind the body and gently draw the shoulders back to open the chest.

Triceps stretch — Raise one arm overhead, bend the elbow, and gently guide it back with the opposite hand.

Wrist and forearm stretch — Extend one arm and gently pull the fingers back or down to stretch the wrist and forearm.

Upper-back stretch — Reach the arms forward and gently round the upper back to stretch between the shoulder blades.

Standing side stretch — Raise one arm overhead and gently lean to the opposite side to lengthen the torso.

Hip flexor stretch — Step one foot forward and gently shift the hips forward while keeping the torso upright.

Hamstring stretch — Extend one leg forward and gently hinge at the hips to stretch the back of the thigh.

Calf stretch — Step one foot back and press the heel toward the floor while gently leaning forward.