Pose 1: Lie flat on your back with your knees bent and feet on the floor. Raise your hips as high as you can, hold for 5 seconds and slowly drop. Second pose: Lie flat on your back, raise your arms towards the ceiling and cross your hands with five fingers. Keep your arms as far to the right as possible and your knees as far to the left as possible. Repeat the opposite movement afterwards. Pose 3: Lie flat on your back with your jaw tightened and your hands reaching towards your knees while lifting your shoulders and head off the floor. Relax. Pose 4: Lie flat on your back with your jaw tightened, lift your shoulders and head, and reach your hands to the outside of your right knee. Relax. Repeat the opposite movement afterwards. Pose 5: Get down on all fours. Do not bend your elbows, keep them straight. Try to lower your head between your arms while raising the arch of your back as high as possible. Hold for 5 seconds and then return to the original position. Then raise your head as high as possible again, and bend your back and waist down as far as possible. Pose 6: Get down on all fours. Keep your head up, while lifting your right arm and left leg as high as possible. Hold for 5 seconds and return to the original position. After that, repeat the opposite action. Seventh pose: Sit on a stable chair with your feet on the ground. Wrap your legs around the chair legs. Put your hands on both sides of your body. Grasp the chair with your left hand, bend to the right as far as possible, do not lean forward, and reach for the floor with your right arm. Hold for 5 seconds and return to the original position. After that, repeat the opposite action. Pose 8: Sit on a stable chair with your feet on the floor. Hold the forearms of both hands with each other and raise them to shoulder height. Turn your upper body to the right as far as possible. Hold for 5 seconds and return to the original position. Repeat the opposite movement afterwards. Pose 9: Sit on a stable chair with your feet on the ground. Put your hands on your sides and hold the edge of the chair. Turn your head to the right as far as possible, but keep your shoulders still. Hold for 5 seconds and return to the original position. Repeat the opposite movement afterwards. The tenth pose: stand facing the chair, and add a cushion to the seat for comfort. Put your right heel on the chair and straighten your knees. Try to reach the feet with both hands and relax for 5 seconds. Repeat 2 times, each time a little farther than the last. After that, repeat the opposite movement. Pose 11: Facing the side of the chair, grab the backrest of the chair with your right hand. Bend your right knee and place your right calf on the chair. Put your left leg as far forward as possible and put your hands behind your back. Bend the right knee as far as possible, keeping the head and back upright. After that, repeat the opposite movement. Pose 12: Stand with your back against the wall, shoulders and hips against the wall, and heels as far as possible against the wall. Keep your chin close to your chest and the back of your head against the wall. Relax your shoulders. Raise your arms upward and forward, but do not bend at the elbows. Stretch upward as far as possible, but do not lift your heels. Bring the upper arm close to the ear with the thumb facing the wall.