Neck Twisting (Relaxes tension in the neck)

Starting Position: Stand with feet together, head erect, arms down at sides.

Counts

1. Twist head to sideward R

1-4

1. Return to position

5-8

1. Twist head to sideward L

9-12

1. Position

13-16

1. Repeat 1 to 4 once more

16

Elbow Thrusting (Relaxes upper back muscles)

Starting Position: Stand with feet together: arms bent in front of chest, closed fists.

Counts

1. Thrust elbows backward, shoulder level and maintain this position

1-7

1. Return to position

8

1. Repeat a and b

9-16

Arms Circling (Loosens shoulder girdle)

Starting position: Stand and stride position, arms sideward at shoulder level.

Counts

1. Circle the arms by moving them upward, forward, downward and backward

1-4

1. Repeat (a)

5-8

1. Reverse direction of arm circling

9-12

1. Repeat ©

13-16

Trunk Twisting (Develops trunk flexibility)

Starting position: Stand in stride position; hands on hips.

Counts

1. Twist trunk to sideward R

1-4

1. Return to position

5-8

1. Twist trunk to sideward L

9-12

1. Position

13-16

1. Repeat a-d once more

16

Hip Rotation (loosen and relaxes the hip girdle and lower back muscles.)

Starting position: Stand in stride position; hands on hips.

Counts

1. Rotate hips to sideward R, backward, sideward L, forward

1-4

1. Repeat (a)

5-8

1. Repeat a and b twice. Reverse direction of rotation

9-16

Forward Leg Swing (Develops hip flexibility)

Starting position: Stand with a partner (for support)

Counts

1. Swing right leg forward

1

1. Swing right leg backward

2

1. Repeat (a)

3

1. Close right foot to left

4

1. Repeat a-d with the left foot

5-8

1. Repeat a-e

9-16

Knee Rotation (loosens knee joints)

Starting position; Stand with feet together. Then, assume a half knee bend position, hands on knees.

Counts

1. Rotate the knees by moving them to sideward R, backward, sideward L, forward

1-4

1. Repeat (a)

1. Repeat (a and b). Reverse direction of rotation, sideward L, backward, sideward R, forward

9-16

Jumping Jack (loosens shoulder girdle)

Starting position: Stand erect with feet together, arms down at the sides.

Counts

1. Jump to stride position and clap hands overhead

1

1. Jump to position, arms down at the sides

2

1. Repeat a and b seven times more

3-16

Jump Turns (Develops balance)

Starting position: Stand erect with feet together arms down at the sides.

Counts

1. Jump in a place to make a quarter turn R

1-2

1. Repeat (a) three times more, turning R every two counts

3-8

1. Repeat (a) but make a quarter turn L

9-10

1. Repeat (a) three times more, turning L every two counts

11-16