Stretches

 

Push the left palm towards the floor while the head tilts to the right shoulder. Do this for both sides.

 

Look as far over the left shoulder as the head will turn, and hold for ten seconds, then look over right shoulder and hold for ten seconds. Do twice.

 

Roll the head around slowly, working the neck muscles, going once in one direction, then going in the other direction. "For those who have a back or neck injury or who have been in a car accident, you need only roll on the front from side to side."

 

Lift the shoulders up, then push them forward, then lower them, then push them back. This turns into a forward shoulder roll. Lift the shoulders up, then push them back, then drop them, then push them forward. This turns into a backward shoulder roll. Each set of rolls is done five times.

 

The arms are stretched forward, then down, then back, then up. This becomes a forward arm roll. The arms are stretched forward, then up, then back, then down. This becomes the backward arm roll. Each set of rolls is done five times.

 

The arms are stretched out as far as possible to the sides at the same time, with the palms facing the opposite wall. The palms are pushed for ten seconds to the sides then tension is released, and the hands are rolled in circles forward five times, then back five times.

 

The right arm is crossed over the chest, with the left arm coming up under and outside of it, helping the right shoulder joint to stretch. This is repeated for the left arm.

 

The right arm is stretched out in front with the palm facing the opposite wall, the left hand lifting to grip the top half of the right palm and pull it back towards the body. The hand then bends down at the wrist and the left hand grips the top of the right knuckles, pulling the hand towards the body. This is repeated for the left arm and hand as well.

 

Both arms are stretched up above the head, fingers clasped together and palms facing the ceiling, with lots of tension in the arms as they reach up. Then tension is released, though the arms stay above the head. The shoulders drop down away from the neck.

 

The torso is bent at the waist towards the left, with both arms staying in the previous position. If necessary, the left arm can go across the belly for support. Then the torso comes up straight and bends to the right, with the right arm across the belly if support is needed.

 

The right foot is put out to the front, and the left foot comfortably back. Both arms are put out to the sides of the body, then raised up above the head. This position is held for a few moments. Then it is repeated on the other side of the body.

 

With both feet side by side, the right heel is put to the floor, toes lifted. Then the right foot is moved slightly forward, and each hand is put on its matching thigh as the torso bends forward at the waist. The back is kept straight, and the head is lifted so the neck is slightly arched. The face smiles and the eyes look around, saying hello to everyone!