Start by marching on site for three to five minutes to get warm. If you feel particularly energetic, you can repeat this whole routine twice
THE MONKEY RACK
Stand with your feet shoulder-width apart. Soften your knees and bend forward from the waist. Swing your arms to the floor and move them back and forth, in a smooth motion, until you feel loose.
Straighten your knees and get up, swing your arms above your head.
Take a deep breath. Repeat five times.
Stand with your feet shoulder-width apart. Soften your knees and bend forward from the waist. Swing your arms to the floor and move them back and forth, in a smooth motion, until you feel loose.
REACH AND STRETCH
Stand with your feet shoulder-width apart. Bend your left knee slightly.
At the same time, look up and raise your right hand above your head – a bit like preparing to climb a rope.
If it helps, place the other hand on your hip. Now do the same with your right knee and left arm. Repeat five times on each side.
Stand with your feet shoulder-width apart. Bend your left knee slightly
TURN SIDE
Stand (or sit) with your feet shoulder width apart.
Retract your stomach and focus on posture, with your head aligned with your body.
Bend your elbows and lift them up so that they are in line with your shoulders on either side of your body.
Let your fingertips touch in front of your chest. Hold this position, rotate from the waist down, aim at your upper body and head to the right.
Go back to the center and turn to the left.
Repeat five times.
Stand (or sit) with your feet shoulder-width apart to complete this exercise
CIRCLES
Stand (or sit) and lift both arms to the side until shoulder height.
Bend your elbows with the palms up and place your fingertips on your shoulders.
Keep your fingers there and bring your elbows forward in front of your chest.
Lift your elbows and draw an imaginary circle with them, pulling your shoulder blades together.
Repeat, drawing five circles clockwise and five counterclockwise.
Stand (or sit) and lift both arms to the side until shoulder height.
UPPER BACK
Stand with your feet shoulder-width apart.
Bend your elbows and raise your arms to shoulder height, holding your wrists – kind of like hugging a big beach ball.
While holding that position, drop your head down and drop onto your arms.
Push your arms forward to round off your shoulders.
Hold this position for ten seconds and enjoy the stretch.
Bend your elbows and raise your arms to shoulder height, holding your wrists – kind of like hugging a big beach ball
CHAIR SQUATS
Stand in front of a sturdy chair with your feet hip-width apart.
Pull your stomach in and bend your upper body forward, with your weight on your heels and not on your toes.
Slowly lower your buttocks to the seat of the chair.
Pause just before you sit down. Keep your abs tight, press your heels, and stand up again.
Repeat ten times.
Stand in front of a sturdy chair with your feet hip-width apart
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