What Exercises?

WARM-UP Mobility exercises: Slow and controlled movement

1.     Squats – as far as you can. 

2.     Torso Twists – cross arms over chest, slowly turn entire torso and hold 2 secs to the left, 2 to the right.  Repeat. 

3.     Robots – With arms extended to the sides at shoulder height, bend elbows up, palms forward (like a right turn signal).  Keeping elbow locked, rotate shoulders so hand goes forward downwards – alternate arms, like a robot!  Repeat.

4.     Arm circles – Both directions, palms up and down, slow and controlled

5.     Arm slides (not on wall) – think about muscle between shoulder blades

6.     Light bulbs – arms up at chest height, bend elbow so hand points to ceiling, “change the lightbulb” to warm up forearms

7.     Neck Turns and tilts (ear to shoulder) (not rolling)

COOL-DOWN Stretches: static stretches – hold for a few moments

1       Shoulder stretch – arm across body

2       Pec stretch against wall or High 5 with a partner, turn body away from arm, hold.

3       Lats stretch – bent over at waist, hands against wall, or with a partner, pull hips back

4       Hamstrings and Back – drop forward from waist and hang, sway if you like.