(I does not stop to copy illustrations)
Head and neck.
Move the head slowly from side to side, and of behind towards ahead, avoiding the rotations or complete drafts.
Shoulders, chest, and top part of the back.
Shoulders: One raises for one the arms towards the roof.
Chest: Support the straight arms and realize small circles from the shoulder.
Thighs and hips.
On an alone leg raise another foot and hold it behind with the double knee, throwing softly with the hand of the same side. Repeat with another leg. Probably need to agree in the wall or in a chair with another hand.
Twins and ankles.
To put from foot to 45-60 cm abreast to a wall, with a foot in front of other one. Place 2 hands against the wall and support your weight against the wall until it notices tension in the part of behind of the back leg. To repeat with another leg.