Week 4
Seated Box Breathing
1 minute - Seated
While seated with feet flat on floor, rest hands on thighs. Begin by inhaling for 4 counts, hold your breath for 4 counts, exhale slowly for 4 counts and hold for 4 counts. Using your timer, repeat for 1 minute.
Wide Leg Lift Ankle Circles
2 minutes - Seated
Sit with knees and feet wide apart and straighten both knees. With forearms resting on thighs, circle feet and ankles 10 times clockwise and 10 times counterclockwise. Repeat each direction for 2 min.
Smooth Pursuit Horizontal
2 minutes - Seated
While seated, Hold your target (favorite photo) at arms-length. Keeping your head still, move your target side to side about 12 inches in each direction, following the image with your eyes only. Using your timer, continue for 2 minutes
Seated Side Lunge
2 minutes - Seated
Sit straddling right corner of chair, face right knee with left leg straightened out toward left side. Hold arms stretched out over each leg and hold for 30 seconds. Switch posture toward left side of chair, hold posture 30 seconds. Repeat posture toward right and left, 30 seconds each.
Tall Wrist Stretch
1 minute - Seated
While seated, press palms and heels of hands together. Stretch wrists by raising elbows, hold 30 seconds. Next press backs of hands together and lower elbows gently to increase stretch, hold 30 seconds.
Wrist Circles
1 minute - Seated
While seated, reach both arms to the side, and roll your hands and wrists into a clockwise circle 10 times, then a counterclockwise circle 10 times
Smooth Pursuit Vertical
2 minutes - Seated
While seated, hold your target at arms-length. Keeping your head still, move your target up and down about 12 inches in each direction, follow the image with your eyes only. Set timer for 2 minutes.
Hip Opener Fold Forward Figure 4 (Tailor Stretch)
2 minutes - Seated
Sit with right leg crossed, ankle resting on top of left knee. Gently bend forward and hold for 1 minute. Switch legs and repeat for 1 minute.
Hip Opener Fold Forward Ankle Modified
2 minutes - Seated
Sit tall in the center of your chair. If you are unable to place your right ankle over your left knee, modify this pose if you have had a hip or knee replacement in the past by crossing your ankles instead. Gently bending forward to allow a light stretch for 1 minute and switch legs.
Saccades Horizontal
2 minutes - Seated
Seated, look back and forth sideways, 10 times each between two targets held up at arms-length. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.
Diaphragmatic Breath
1 minute - Seated
Sit tall in the center of your chair. Slowly take a full, deep breath in. As you inhale, imagine a balloon filling with air, and as you exhale, to balloon deflates. Continue for 1 minute.
Cross Leg Lift, Twist Core
2 minutes - Seated
Sit with knees straight, feet held up, ankles crossed, twist body toward right and take even breaths for one minute. Twist body toward left, breathe evenly for one minute.
Saccades Vertical
2 minutes - Seated
Seated, look up and down, 10 times each between two targets held up at arms-length. Close eyes to rest, 5 counts. Repeat and continue 2 minutes.
Wide Leg Fold to Side
2 minutes - Seated
Sitting, feet and knees apart, fold over right knee with arms hanging toward floor and rest x 30 seconds. Sit up and repeat over left knee x 30 seconds. Repeat over right knee x 30 seconds and left knee x 30 seconds.