- Progress through this sequence of movements at low intensity and slow speed.
- Make yourself aware of the motions that occur at each joint.
- Focus on your posture, keeping your back as straight as possible.
- If needed, support yourself for the balancing movements.
- Start position: standing, feet shoulder width apart, arms by sides, looking straight ahead. *
- Work each joint moving down the body from head to toe. *
* Adapt to suit your capability.
Neck
- Tilt up – Move head up and down, looking up to the sky then down to the ground.
- Tilt to side – Tilt head side to side, moving ears to shoulders.
- Turn – Turn head side to side, looking over shoulder left then right.
Shoulders
- Shoulder rotations – Lift shoulders up, back, down, and forward.
- [Repeat in opposite direction]
- Shoulder rotations – Hands on shoulders, move point of elbow in small circles.
- [Repeat in opposite direction]
- Arm circles – Move arms in big circles.
- [Repeat in opposite direction]
Trunk
- Side bends – Move left hand straight down towards left ankle bending at the side.
- [Repeat for right side]
- Trunk twists – Turn to the side, twisting the body round, opposite heel raises off floor.
- [Repeat for right side]
- Trunk rotations – Move upper body 360, try to keep lower body still.
- [Repeat in opposite direction]
Hips
- Hula Hoop Hip Rotations – Move lower body 360, try to keep upper body still.
- [Repeat in opposite direction]
- Hip Rotation – Lift left knee up and move out to the side, return to starting position.
- [Repeat movement with the right leg]
- Leg swing (Front) – Standing on right leg, move left leg by swinging it forward and back.
- [Repeat movement with the other leg]
- Leg swing (Side) – Standing on right leg, move left leg by swinging out to the side then back in.
- [Repeat movement with the other leg]
Knees & Elbows
- Bending at the elbow, move left hand straight up towards left shoulder, and bending at the knee, move left heel to bum. Move hand and foot at the same time.
- [Repeat movement with the right hand and foot]
Wrists & Ankles
- With left arm and leg slightly out in front rotate hand and foot 360 in one direction, then the other direction.
- [Repeat movement using right hand and foot]