EASIEST MORNING WARMUP EXERCISES
*******SITTING IN CHAIR*******
KICK FOOT UP IN FRONT OF YOU
PUMP YOUR ANKLES
DRAW YOUR HANDS UP UNDER YOUR CHIN – “ZIP UP”
STRETCH ONE HAND OVERHEAD DIAGONAL REACH
STRETCH BOTH ARMS OVERHEAD STRAIGHT UP
**STANDING – HOLD BACK OF CHAIR**
HIP CIRCLES – hula hoop both directions hands on hips
KNEE CIRCLES – hands on knees, knees together both directions then CHARLESTON circles both ways
½ SQUATS – circle arms in front or hold chair
HEEL TOE ROCK – hold imaginary tree or hold chair
WASHING MACHINE – rotate trunk, let hands and arms swing, hands lightly slap the back and front
SLAP BOTH ARMS ACROSS YOUR CHEST HITTING BACK OF OPPOSITE SHOULDERS
SINGLE SLAP ACROSS – hit the point in front of your shoulder, turn head and exhale out to the side
PRESS ONE HAND UP AND THE OTHER DOWN
PLAY THE HARP IN FRONT OF YOU
STRETCH ARMS IN FRONT AND TURN HANDS OUT
SWING BOTH ARMS BACK LIKE SKIING, 1-5 min.
SWIMMING, BACKSTROKE AND CRAWL
SHOULDER ROLLS – both directions
NECK ROLLS, TURN HEAD AND STRETCH TO SIDE
RUB EARS, GENTLY TUG EARLOBE
THUMP THYMUS; STRETCH NECK AND THYROID AREA; LIFT EYES TO PINEAL GLAND
SLAP LEG ON TOP OF KNEE WHILE YOU MARCH
BRING HANDS TO ABDOMEN, DEEP EXHALE, DONE
Simple relaxation: Sit comfortably, feet flat on floor. Make sure that body is relaxed with 4 deep exhalation breaths; legs, trunk, shoulders, face. Eyes closed or half-closed. Breathe in count of 4 and out count of 4. Now, if you like, visualize an image, spiritual symbol or sound. Try to let go of any passing thoughts, just keep coming back to the breathing or the object you are visualizing. Repeat for 1 to 5 minutes.
Grant Abrams, PT
Caregiver Revolution
WWW.THECAREGIVERWEBSITE.COM
