Coach DirectionsDirections for coaches before leading the exercisesShow directions⌄
- Sit in your chair with good upright posture and both feet on the floor spread about hip width apart.
- Do not play music during the exercises so that participants are able to hear instructions and follow their own pace for movements.
- Wear sturdy shoes and comfortable clothing that allows your movements to be seen clearly. Sit in a location that ensures all participants are able to see and hear the instructions. Demonstrate the exercises with slow and controlled movements.
Warm Up6 exercisesShow exercises⌄
Warm Up Exercises1 of 6
Exercise 1
Deep Breathing
3 repetitions
Directions
- Place your hands on your stomach and take a deep breath in and then let it out.
- Feel your hands move as you inhale and exhale.
Benefits
- This exercise helps prepare your mind and body for exercising.
Exercise 2
Good Morning Stretch
2 repetitions
Directions
- Stretch your arms wide, straight out to your side.
- Take a deep breath and exhale, stretch some more and add a gentle turn to the left and then turn to the right.
- Move slowly and breathe deeply.
Benefits
- The Good Morning Stretch and Shoulder Rolls improve the range of motion of the shoulders and upper back and are an excellent way to relieve muscle tension.
Illustration to be added
Exercise 3
Shoulder Rolls
3 repetitions
Directions
- Put your hands in your lap.
- Relax your shoulders.
- Roll both of your shoulders forward, making small circles for a count of 5.
- Then change direction and roll both of your shoulders to the back for a count of 5.
- One set is rolling forward for 5 and back for 5.
Exercise 4
Diagonal Arm Press Across the Body
5 repetitions
Directions
- Start with your hands in your lap.
- Next, bring your left hand straight out in front of your body at shoulder level and while keeping your arm straight move your left hand across your body over toward your right side keeping your left hand at shoulder level.
- Pause.
- You might feel a stretch in your back at your shoulder blade.
- Return your left hand to your lap and raise your right hand straight out in front of you at shoulder level.
- Move your right hand toward your left side keeping your arm straight and at shoulder level.
- Pause before returning your right hand to your lap.
- Alternate left and right arms pausing to feel the stretch as the arm reaches across the body.
Benefits
- This exercise warms the back of the shoulder and can improve your upper body range of motion, flexibility and physical endurance.
Illustration to be added
Exercise 5
Foot Circles
3 repetitions
Directions
- Sit with both feet on the floor.
- Raise your left foot about 12 inches above the floor and circle your foot clockwise 5 times, drawing a circle with your toe.
- Then, change direction and circle your foot counter clockwise 5 times.
- Lower your left foot and raise your right foot and circle your foot 5 times clockwise, and change direction and circle your foot 5 times counter clockwise.
- Alternate left and right feet.
- Be sure to only circle the foot at the ankle.
- Do not rotate the knee or leg.
Benefits
- The ankle is one of the most important "balance" joints. The ankle responds to changes in the ground and sends messages to the brain and muscles to help us to respond to uneven surfaces. Ankle rolls may improve range of motion and balance.
Exercise 6
Seated Marching (Knee Raises)
5–10 repetitions on each side
Directions
- Lift your left knee and then lower it.
- Lift your right knee and lower it.
- Alternate, and go at your own pace.
Benefits
- Seated marching warms up the legs and core and improves hip stability and range of motion. It also may help physical endurance.
