The goal of this relaxation technique is to gently stretch your muscles to reduce stiffness and tension. The exercises start at your head and work down to your feet. You can do these exercises while sitting in a chair.
Follow these steps:

• Neck rolls Drop your head to one side. Gently roll it around in a wide circle. Repeat three to five times. Then reverse directions, and gently roll your head in a wide circle the other way. Repeat three to five times.
• Shoulder shrugs Lift both shoulders in a shrugging motion. Try to touch your ears with your shoulders. Let your shoulders drop down after each shrug. Repeat three to five times.
• Overhead arm stretches Raise both arms straight above your head. Interlace your fingers, like you're making a basket, with your palms facing down (towards the floor). Stretch your arms towards the ceiling. Then, keeping your fingers interlaced, rotate your palms to face upwards (towards the ceiling). Stretch towards the ceiling. Repeat three to five times. If you're not comfortable with your arms overhead, try the same move with your arms reaching out in front of you.
• Knee raises Reach down and grab your right knee with one or both hands. Pull your knee up towards your chest (as close to your chest as is comfortable). Hold your knee there for a few seconds, before returning your foot to the floor. Reach down and grab your left knee with one or both hands and bring it up towards your chest. Hold it there for a few seconds. Repeat the sequence three to five times.
• Foot and ankle rolls Lift your feet and stretch your legs out. Rotate your ankles and feet, three to five times in one direction, then three to five times in the other direction.