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Shoulder stretch

Reach your right arm across your body and hold it straight. With the left hand, grasp your right elbow and pull it towards the chest. Hold for 30 seconds. Repeat 15 times on both sides.

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Stand straight holding a filled bottle in each hand with your arms extended on the sides. Exhale and lift the shoulders as high as possible. Inhale and return to original position. Repeat 10 times.

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Shoulder side raise

Hold a pair of water bottles at your sides. Exhale and slowly raise your arms till they are level with the shoulders. Inhale and lower back to the starting position. Repeat this movement 10 times.

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Star jump

Stand with your feet shoulder-width apart, arms close to the body. Squat down slightly and jump back up, spreading your arms and legs away from the body. Return to the starting position. Repeat 10 times.

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Gluteus stretch

Rest your back against a wall. Raise one leg, bringing the knee close to the chest. Hold this stretch for 8 seconds. Repeat on the other leg. Do 10 sets on each leg.

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Single-leg deadlift

Hold a bottle in one hand and stand on one leg. Bend at the hip and extend your free leg behind for balance. Return to the starting position. Repeat 10 times for both legs.

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Hamstring stretch

Stand with the right leg on a raised surface. Bend the left knee and lean forward from the hips. Hold for 30 seconds and then repeat on the other leg.

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Bring your left leg forward and bend it till it is parallel to the floor. The right knee should be close to the ground. Hold for 10 counts. Repeat five times on each side.

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Neck stretch

First relax your shoulders. Now gently tilt your head towards the shoulder. Assist the stretch with a gentle pull. Repeat on the other side. Perform this exercise five times.

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Rest your elbows on the table and walk your feet back on the floor to an inclined plank position. Keeping the neck and shoulders relaxed and the core engaged, hold this position for 30 seconds.

By Pooja Bhatia Arora, a fitness trainer and aqua-aerobics instructor.

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