1. Stretch your back
Ing. Lenka Slezáková

2. Roll the shoulders gently forward, up, and back several times, and then reverse the movement, ending with the shoulders down and relaxed.

3. Reach the right arm across the body, grasping the elbow with left hand
Reach the right arm across the body, grasping the elbow with left hand. Pull the arm closer to the body and hold. Repeat on the opposite side.

4. Extend one arm directly to the side with the elbow bent at a 90-degree angle and fingertips pointing up. Brace the front of the forearm and elbow against a hard surface (a wall, a corner, the back of your seat), while pushing the rest of the body forward, rotating the arm back.

5. Reach the left arm behind the back from underneath and reach upward until the hands touch. Hook the right and left hands together. Switch arms.

6. Start by extending the right arm straight ahead, elbow straight
Start by extending the right arm straight ahead, elbow straight. Then clasp the right hand with the left, fingers pointing upward. Pull the entire hand toward you, stretching the underside of the forearm. Reverse the stretch by turning fingers downward, palm facing in, and pulling hand toward the body.

7. Sit with the feet flat on the floor, shoulder width apart, and lean the upper body all the way forward. Then without lifting the bottom from the seat, stretch until the chest reaches the thighs to release tension in the lower back. For a deeper stretch, spread the legs so the chest can fit between them.

8. To stretch the hamstrings, straighten the right leg while seated and lean forward with a straight back (for a slightly deeper stretch, reach forward with the hands, too). Repeat with the left leg.

9. Thank you for your attention.
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