Easing the front and sides.

Now stand with your legs shoulder width apart, knees still unlocked and with plenty of space around you. First keep your hips still and swing your arms around you by moving your upper back. First one way, then the other, and so on. Small movements first, then increase the speed of the swinging. You will notice that your circles become bigger. You can tap your body where your hands land, giving yourself an invigorating massage. At a next stage you can move your hips, too, and pivot on one foot. Go with the flow, stay relaxed, feel how your arms move.

Sit or stand upright, lift your chest, tuck your chin in slightly, or alternatively, imagine being gently pulled up by a golden thread from the crown of your head. Now place the palm of one hand on the skin of the top of your breast bone and stretch it down towards your belly. Place the other hand on top. While you stretch down push your chin in until you feel a stretch between you collar bone and neck. If you want to have a bit of fun grimace with your mouth, push the corners of the mouth down a lot, feel this in your chest muscles.

There are lots of ways of stretching your quads.

Here are a few. Stand tall with your lower back in "neutral". Throughout, don't arch your lower back, even though it might be tempting. Do both sides.

Stand on one foot, with your leg unlocked. Have something to hold onto for balance. Get hold of the ankle of the leg to be stretched. Pull your heel towards your bottom until you feel a strong stretch in the front of your thigh. Keep your pelvis straight. Hold. To increase the stretch, rotate your pelvis forward. You can do this stretch lying on your side, stretch the upper leg. You can use a rolled up towel or band if you can't reach.

For the side of the body you might want to start by visiting the neck exercises again.

Stand with your back against a wall, legs about shoulder width apart. Bring your sacrum, ribcage, shoulders and heels towards the wall. Tuck your chin in, and if possible have the back of your head touch the wall. Bend gently from one side to another while staying in contact with the wall. Stroke the side of your thigh and reach as far down your leg as you can with each bend. Now hold a stretch on one side. Feel the space between your hip and ribs expand. To increase the stretch, lift up the arm and hold for about twelve seconds.