Warm Up

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Neck Rotation – Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder 6 to 10 repetitions

Shoulder circles Stand tall with good posture. Raise your right shoulder towards your right ear, take it backwards, down and then up again with a smooth rhythm. Perform this shoulder circling movement 6 to 10 times and then repeat with the other shoulder. Breathe easily throughout

Arm Circles Stand tall with good posture. Lift one arm forward then take it backwards in a continuous circling motion, keeping your spine long throughout. Perform this arm circling movement some times, before repeating with the other arm. Avoid the tendency to arch your spin whilst carrying out the circling movement. Breathe easily throughout


Side Bends Stand tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent and hands resting on hips. Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards. Repeat the whole sequence 10 times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre.

Trunk Twist Stand tall with good posture. Have your feet slightly wider than hip-width apart, knees slightly bent, hands resting on hips. Keeping your spine long and your hips facing forward, turn smoothly and slowly round to one side, then the other. Repeat the sequence 10 times, breathing easily throughout the movement.

Hip Circles – With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 6 to 10 repetitions. Then repeat in a counter clockwise direction

Leg Swings Flexion/Extension– Stand sideways onto the wall Weight on your left leg and your right hand on the wall for balance Swing your right leg forward and backward 6 to 10 repetitions on each leg



Ankle Circles Standing on one foot keeping knee straight circle foot clockwise then anticlockwise around the ankle (both Feet)