Stretches for sitting
Tilt your head to one side and hold for 15 seconds. Repeat this on each side, three times per side.
Shrug your shoulders up to your ears and hold for three seconds. Roll them back and down. Repeat this 10 times.
While seated, put your hands behind your head and lace your fingers together. Bring your elbows back and toward each other, as far as you can. Inhale and hold for 20 seconds. Exhale and relax, and repeat one more time.
Stretches for floor and wall:
Lie on your back with your knees bent and feet flat. Slowly raise your shoulders off the floor, engaging your abdominal muscles, rather than your arms, to lift yourself. Lower again. Repeat up to 30 times.
Lie on your back with your knees bent and your arms at your sides. Raise your hips using your stomach and buttock muscles. Hold for five seconds, and lower. Repeat up to 20 times.
Stand with your back against the wall. With your feet shoulder-width apart, slowly slide down into a seated position. Hold this for as long as you can, and stand up straight again. Repeat up to five times.