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1. breathe deeply: inhale through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth for 8 seconds. repeat 3 times.

2. neck stretch: gently tilt your head to one side, bringing your ear towards your shoulder. hold for 15 seconds, then switch sides.

3. shoulder rolls: roll your shoulders forward in a circular motion 5 times, then switch to rolling backward 5 times.

4. seated twist: sit comfortably in your chair with your feet flat on the floor. rotate your torso to the right, placing your left hand on your right knee, and hold for 15 seconds. repeat on the left side.

5. wrist stretch: extend one arm in front of you with your palm facing upward. use your other hand to gently pull your fingers back towards you. hold for 15 seconds, then switch hands. take a few minutes for yourself. you've earned it! 💚

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