Let’s start with relaxed arms. Rest both your hands on your lap. Let your right arm hang gently down by your side, the tips of your fingers facing the floor. Stretch your arm and fingers down, and lean a little to that side. Feel that the arm is dangling heavily. Come up, and repeat this on the other side so both your arms are dangling.

As you sit with your arms hanging loosely at your sides, imagine a string attached to the outer edges of your shoulders. This string can pull them gently upwards. And then it releases. Start off with one shoulder. Pulling upwards and then releasing. Then repeat this on the other side. You can keep going, doing this with one shoulder, then the other. Or you can lift and release both shoulders together.

Try to keep your movements gentle and small.

Now we’re going to move on to rotating your shoulders and your elbows. Sit with your hands on your lap. Move both your shoulders gently forward – upwards – backwards – downwards – and then rest.

Gently bring each of your hands up to touch your shoulder on that side. If this is uncomfortable, you can put your hands somewhere else, perhaps on your chest.

Begin by making small circles with your elbows. Think of moving your elbows from the level of your ears to the bottom of your rib cage. As the rotations get bigger, think of yourself loosening your ribs and the middle of your back.

Let’s move on to your hands and fingers. Rest your hands on your knees, palms down, and then
stretch them out wide and lift them up a little off your knees.

Then stop tensing them and allow them to drop onto your knees. You can do this as many times as you want.