Pre-practice warm up for your muscles  

 

Step 1.  Walk in place for 1-2 minutes.

 

Step 2. Brisk aerobic activity for anywhere between 2 and 8 minutes (jumping jacks, jog, climbing stairs, stationary bicycle, etc.)

 

Step 3. Gradually slow down the pace, and take 1or 2 minutes to walk slowly and stabilize breathing.

 

Step 4.  Stretch

 

  Stretch 1:  Neck and Trapezius muscles stretch:

  • Throughout each stretch shoulders should remain relaxed (feel as if the shoulders are dropping down). 

Starting position:  look straight ahead, relax neck muscles, and allow for your head to  drop slowly to the side (1A).

Stretch: From one stretch to the next slowly roll your head, and at 1B, 1C, 1D, and 1E hold the stretch for 10 to 15 seconds

 

 
 


 

       Stretch 2 and 3: Arm and Back muscles stretch:

  • During every stage of the stretch take deep, slow breaths.  Also when performing the stretch try to extend both hands as much as possible.  As in stretch 1, try to keep shoulders relaxed.  

Starting position: drop hands at sides, look straight ahead, make sure the palms are facing each other.

Stretch: From one stretch to the next slowly move your arms from one stage to the next.  Hold each position indicated on the picture for 20 to 30 seconds.

 

 


 

 

 

      Stretch 4: Hand muscles stretch:

Hold each position for 8 to 12 seconds.  Go through each stretch with right and left hands.