Ease into your body.

Sit on a steady chair with your feet resting on the floor or a firm support. Let your arms relax. Slowly lift your shoulders, roll them back, and let them settle down. Repeat three to five times, keeping the circles small and comfortable. Breathe naturally, and stop if you feel pain.

Keep both feet supported and rest your left hand on your thigh. Reach your right arm upward, or keep your hand on your waist if that feels better for your shoulder. Gently lean to the left, keeping both sitting bones on the chair. Take two or three easy breaths, then return to centre and change sides. Keep the movement small, and stop if you feel pain.

Rest your hands on your thighs. As you inhale, gently lift your chest and let your shoulders move back, keeping your gaze forward. As you exhale, soften your chest and gently round your back, letting your chin lower slightly. Move slowly between these shapes for three to five comfortable breaths. Keep the movement small, without forcing your neck or lower back. Stop if you feel pain.