Let’s begin with some arm circles up. Keep your hands loosely open
and as we circle around begin to breathe. Feel the joints opening up
as you extend the shoulders to the back. Give me a few more
repetitions as you prepare for transition moves. Breathing all the
way through, extend the arms. Work the elbow joints. Feel the
shoulders and the back and the neck. Work through core. Let’s
change position. Round the shoulders forward. Rotate the thumbs out.
Breathe in. As you breathe in your chest will expand. Rotate the
wrist forward and then open up. Keep the hip neutral. Start to take
that movement up just a bit more. Let’s prepare to dive in. And off
Dive rounding out the back and open up. Breathe in. Dive
forward and then open back and pull. Forward with breath working the
spine and preparing to work a little bit harder. Fold over gently.
Extend the arms. Keep the hips flexed back and keep the knees bent.
Go to your natural ability and range. As you pull up slowly round the
back. Breathe in. Push one arm up. Press the other down. Switch. As
you change positions in center look down. Arm comes up other one goes
down. Elbow joints pressing down, triceps extending. Let’s open up
and extend some more. Reaching, center position, arms open. Drop the
shoulders down each time. Pretend you’re slicing the air with your
fingers. Breathe. You’re going to feel your body begin to warm up.
These are called dynamic stretch moves. They’re extremely
effective. And even though we are in one position we can feel the
core engaging. Legs are tight. Arms are slicing. Sit, reach and then
pull back. As you reach lift up. And then release. Push. Hips go back
and you’re bending. Stretch forward as far as you’re able to and
again go to your own ability and range. Let’s transition moves.
Lift a leg, find the balance. Lift up and hold. Switch. Find your
balance. Lift up and press slightly.
Switch. Take a side step. Touch.
Press into your hand. Take a side step. Feel your legs begin to warm
up, core engaging the entire time. Press and lift up. Breathe in.
Open the arms. Down we go. Hold position and hold position. Let’s
take it into a side. Elbow extends. Alternating sides. Elbow extends,
breathing as you go. Hands are loosely held, pulling and rotating
gently but not too much. Elbow up, chest up, shoulders back. Press,
rib cage extending. Keep the hands loose and relaxed. Put your feet
together and relax.