Use your hands ..

Duration - 10 min

Sit with your back straight, shoulders relaxed, head centered and chin parallel to the ground.

Fingers, Wrist, Elbow loosening

First extend your arms in the front at shoulder level

1. Make a tight fist (two fold)and release your fingers - 10 times
2. As you Inhale, raise your hand upward and on exhale, lower the hand down. - 10 times
3. Make a tight fist and rotate your fist clockwise and anticlockwise - 5 times each
4. As you inhale, bend your elbows, bring your hands towards the body, touch your shoulders and extend back. Do not bounce your arms- 10 times
5. Bend your arm, hold your shoulders and rotate fully rotation around your shoulder - clockwise (5 times) and anticlockwise(5 times) - (Refer Pic). As you inhale, raise your elbows up towards the ceiling near the ears and as you exhale , bring down the elbows and complete the rotation. 
6. Rotate your shoulders only with hands at rest - clockwise(5 times), anticlockwise(5 times)

L, W and other hand stretches

1.      Keep arm on the side in 'L' shape with NO gap between upper arm and body.  As you Inhale, open the chest and stretch your hands on the side. Exhale and bring your arm in the front. - 5 times 
2.      Extend your arms on the side at the shoulder level, bend your elbow with forearm up and palm facing front - Lower the hand down with palm facing back - Repeat the same by moving the hand up and down - 5 times. 
3.      Extend your arms on the side at the shoulder level, bend your elbow with forearm up and palm facing front as the previous step. Interchange the up and down between left and right. When the right forearm is up, bring your left forearm down and vice versa - 5 times

Thumbs up and down

1.      Extend your arms on the side at the shoulder level with thumbs up. Make thumbs up and down - 5 times(Feel the ball and socket joints rotation)
2.      Extend your arms in the front at the shoulder level and move thumbs up and down - 5 times
3.      Extend your arms up and move thumbs front and back - 5 times