Slow stretch and hold

1 Sit on a bench or chair with the feet flat on the floor and a little way apart.  The thighs should be parallel. 

2 Bend forwards and touch the floor. Let your head drop down.

   Stay in this position for 5 slow counts. 

3 Now sit up and stretch the arms high up above the head.
   
   Reach up as far as you can with your hands.

   Hold this position for 5 slow counts. 

4 Bend down and stretch up 4 more times. 

Fast stretch 

Do the same exercise another 5 times, but this time go faster. Count 1,2  as you bend down and 3.4 as you stretch up.