Standing side bend
Stand against the wall, facing sideways. With one arm overhead, do a side bend, moving from waist. Return to the starting position. Repeat five times.
Stand in diagonal plank, leaning into the wall. Keeping abs, glutes and back muscles engaged, lift one arm away from wall. Alternate arm lifts five times.
Stand next to a wall, with your forearms on it. Now while standing move into the lunge position. Rotate chest away from the shoulder and return. Repeat five times.
Upper back stretch
Keep arms to side in W shape, with palms facing outwards and away from the shoulders. Squeeze shoulder blades to bring elbows to waist and back to W. Repeat 10 times.
Stand facing a wall, with one arm across the chest. Rotate opposite, from shoulder to wall, to feel the stretch. Repeat five times on both sides.
Stand facing the wall, in a diagonal plank position leaning into the wall. Slide forearms outwards and back to parallel. Repeat five times.
Single leg squat
Stand on one leg, opposite arm lifted. Move down to touch the raised hand to the floor, bending the standing leg to a half squat position. Repeat eight times on either side.
Stand tall behind a chair with feet wider than the shoulders. Turn out toes and knees 45 degrees. Now squat and lift up pushing through heels. Repeat 15 times.
Lower back stretch
While seated, stretch your legs wider than the chair. Now bend forward to touch the floor with your hands. Walk your hands towards the back of the chair to stretch. Repeat thrice.
Sit straight. Lift your arms to ears, the chest to the ceiling, and sequentially lift and arch the spine upwards. Exhale to return to start position. Repeat thrice.
By Taru Chaddha, founder, RedMat Pilates Studios, Gurugram