So we are up nice and tall in our chair shoulders back and down let us keep that core
tight and let us start by warming up the neck so we are just going to look over to one side
excellent work, now looking over the other side
great work, now let us look up to the ceiling
don't push into any pain, excellent work, now coming down bringing your chin to
your chest maintaining that upright posture
excellent work, now back over to one side
back over to the other side
nice gentle movements
up to the ceiling
and down to the ground
bring the chin to the chest, excellent work, okay let us do some shoulder rolls now, one
two
and three, excellent work, bring those arms out
sitting up tall pulling back
one, coming back to the start position
two
and last one
three, excellent work bring those arms down placing them by your side, thumbs facing the front
let us come up to 90 degrees making sure those arms are straight
excellent work, coming back down
again coming up, your arms are parallel to the floor your elbows are straight
coming back down, and let us go higher this time, coming up
excellent work, slowly coming back down
great work, now let us do that again, coming up
all the way up
as far as you can go, excellent work
stretching up, wiggling those fingers
excellent work, slowly coming down
now let us face our palms to the front with our thumbs facing out,
let us come up to 90 degrees again
making sure you're not slouched over, you're in a nice upright posture
excellent work, coming down
let us go again, coming up
great work, coming down
now let us go higher this time, all the way up
as far as you can go, wiggling those fingers, excellent work
coming down
and let us go again, coming up
reaching up as far as you can
great work, slowly coming down
let us bring our arms back up to 90 degrees, let us do some shoulder circles
one
two
three, now let us go the opposite way you were going then
one
two
three, great work bring those arms down
thumbs facing the front again let us come all the way up
excellent work, now slowly coming down but we are going to come all the way down
this time bending at the back
or the hips, coming down, touching those toes
coming up, let us do that again, coming all the way up
stretching up
excellent work, now coming down, touching those toes
holding for a few seconds
excellent work, coming up
let us do a shoulder roll, coming back, squeezing those shoulder blades together
taking a gentle deep breath in
and out
okay with your arms straight by your side
making sure they're completely straight, you're in that good posture again
you're not slouching over
we are going to curl all the way up, touch our shoulders
excellent work, coming down
let us go two more, one
and two
excellent work, bring the arms out in front, let us do some wrist circles, one
two
three, great work, let us go the other way, one
two
three, excellent work
sitting back in your chair now
what we are going to do is work our knees, so you're sitting back
you're still in that upright posture, you're not slouched over, shoulders are back
let us straighten at the knees
hold for a few seconds, come down again, on the other side
straightening at the knee
coming down, let us go three each side, one
two
three
excellent work, let us go again
one, starting with the other leg this time
two
and three
great work, coming to the middle of the chair now
what we are going to do is work those hips so we are just going to lift up like this
maintaining that upright posture, we are just going to go three each side, let us go, one
two
and three
and starting with the other leg, one
two
and three
excellent work, so sitting forward in the chair this time we are going to work those calves
hands are on your knees
you're still up tall,
remember when you feel yourself slouching get straight back into that good posture
you're going to come up onto the toes
coming down, three repetitions let us go, one
two
and three
great work, now placing
your legs or your feet out further in front of you we are going to come up onto those
heels this time so we are lifting the toes up
coming down, let us go for three, one
two
and three, excellent work bring those feet in we are going to step out to the side like this
alternating sides, three each side, following along with me, let us go, one
two
three, another three, one
two
and three, excellent work sitting back in the chair now
we are going to do some ankle pumps so
feet come out, then back in towards you, so toes out
toes in towards you, again toes out
toes in towards you, and one last one, toes out
toes in towards you
onto the other foot now
let us go, bring your toes in towards you, keeping that leg straight
bringing them out, and let us go for three, bring the toes in
toes out as far as you can go
two more, toes in
toes out, and last one
toes in
toes out, excellent work
on to the other foot now, or leg now, we are going to do some ankle circles so we are going around
three times, let us go, one
two
three, excellent work let us go the other way, one
two
three, great work on to the other leg
let us go, one
two
and three, and let us go the other way, one
two
and three, great job sitting up tall taking a deep breath in
and out
okay let us sit forward in the chair now
what we are going to do is some
boxing so we are just going to punch our arms up like this, and you're not slouched over,
stay in that good posture
let us go for 30 seconds following along with me let us go, pushing those arms out in front
keeping that chest up
upright posture
30 seconds and then we are going to get into some marching we are all done with the warm-up
after these two exercises and we are ready to get in to the real exercises
okay so we've done 15 seconds
just pumping those arms out or punching them out one after the other
excellent work, and five
four
three
two
and last one, one, excellent work taking a deep breath in
and out
okay now we are going to finish off with some marching on the spot
so coming forward in your chair making sure you're up nice and tall
let us go, moving those legs, swinging those arms, we are only going to do this for 15 seconds
following along with me
you're all doing a great job
with this warm up before you get into the other exercises, and let us go for ten
nine
eight
seven
six
five
four
three
two
and one
excellent work, taking a deep breath in
and out
and we are now ready to get into more exercise