Chair dynamic stretch

This is a stretch that can be done by anyone sitting. Don't underestimate these exercises, some people do extreme walking or running and have joint or muscle problem, this is because they hardly stretch, this can be bad for health and in daily life you need to stretch to avoid back pain, rheumatoid, arthritis, etc being strong is a matter of life, stretching is a matter of life and death, slow death..if not done, it is vital, but be gentle and go according to your pace.
1) Toe bending
2) Ankle bending and rotations
3) Leg raise
4) Knee bending
5) Hip & waist rotation in and out
6 ) Forward bending stretch
7) Side bending stretch
8) Waist turns to the back
9) Tip of fingers swinging touch
10) Fist rotations and hand stretch
11) Hand to shoulder
12) Shoulder rotations
13) Neck rotations
14) Eye optical nerve exercises
NOTE : In the video, the sequence might be different, no harm, but best to follow my number sequence above. Thank you.