1.) Roll the Head and Neck

• • loosen the neck by circling the head
• • first left, then right

2.) Wrist Exercise

• • clasp your hands together in front of your chest
• • loosen the wrists by forward rotation

3.) Elbow Exercise

• • circle the hands down, out and then up and back inward to loosen the elbows

4.) Shoulder Exercise

• • put your hands on your collarbone
• • loosen and stretch the shoulders, chest and back by circling both elbows forward
• circle both elbows in the other direction

5.) Single Arm Circles

• • loosen and stretch the shoulder by circling the extended arm
• • one arm at time, both backwards then forwards

6.) Chest Expanding Exercise 1

• • loosen the chest and back by stretching your arms out horizontally
• • first stretch out with your elbows twice, then twice with your hands; repeat

7.) Chest Expanding Exercise 2

• • loosen the chest and back by stretching your arms out vertically
• • right arm up, left arm down twice, then left arm up and right arm down twice; repeat

8.) Waist Exercise

• • Waist Exercise
• • turn horizontally twice to the right and then twice to the left; repeat

9.) Relax and Swing Your Arms

• • Turn your waits from left to right and back again
• • Allow the arms to swing naturally and relaxed, Slapping your body with your hands

10.) Hip Exercise

• • place your hands on you lower back over the kidneys
• • rotate your hips in a clockwise circle
• • change direction and rotate your hips in a counter-clockwise circle<

11.) Leg Exercise - High

• • Stretch the hips and groin

12.) Leg Exercise - Low

• • Stretch the hips and groin

13.) Knee Exercise 1

• • Loosen and stretch the knees (feet together)

14.) Knee Exercise 2

• • Loosen and stretch the knees (feet apart)

15.) Stretch Legs and Touch the Floor

• • Stretch the hamstrings (holding the feet)

16.) Ankle

• • Loosen the ankles

17.) Stretch the Spine and Relax