Warm up

Let's begin with a warm up. You can do this either sitting or standing, whichever is right for you. We're going to do each exercise 10 times. You can also do these movements when you're watching the TV, boiling a kettle, or in the queue at a supermarket.

So we'll start the warm up with shoulder shrugs.

So if you can, I'd like you to lift your shoulders up towards your ears and then relax them down.

So we'll do that ten times.

Shrugging up towards the ears and back down.

Well done.

So with these first few movements, just looking to loosen off the muscles through our chest, shoulder and upper back, and feeling out for anything that might be a bit tight or sore today.

Lovely, and once you've completed those, we're going to move into some shoulder rolls.

So the same movement of shrugging up, but if you can, rolling those shoulders back before relaxing them down.

So just looking to do these with a nice amount of control and just easing into a nice big range of motion if you can.

Well done.

So relax your shoulders there and we're just going to move into some neck mobility.

So if you can, we're going to slowly turn our head looking across to our right shoulder and then slowly across to our other shoulder.

Well done, and we'll repeat that four times each side.

Well done.

So we should be a little bit looser now through our chest, shoulder, and upper back.

We're going to move into our lower body if we can.

So we're going to start with some ankle rotations.

So, if you can, pointing a toe and drawing some circles with your ankle in either direction.

Feel free to make use of the back of a chair or a stable surface for some balance support if you need it.

Once you've completed 10 ankle rotations, move on to your other foot and stopping once you've done 10.

So continuing with our ankle movement, we're going to pull our toe up and then straighten or point our toe down.

So five up, five down on each ankle.

Well done and changing over when you're ready.

And again, five in either direction, just loosening off our ankles and the muscle through our lower leg.

Okay, and stopping there once you've completed 10.

So next we're going to get our feet moving and we're gonna start with some side stepping to do that.

So when you're ready to, you're going to take one step in either direction and then step back to the centre and then go out the opposite way.

That's it, well done.

Doing really well.

So 10 here, total five in each direction.

And then once you've completed those, stopping there.

Okay, we'll finish the warm up with just getting our pulse rate and our breathing rate up a little bit.

So I'd like you all to start gently marching on the spot either seated or standing.

If you're confident with your breathing and you feel happy to do so, you can let the arms swing naturally by your side to make things more challenging, but just making sure you choose a pace that's comfortable for you.

Well done. As we come towards the end of this exercise, if you can speed up just a little bit for this last little stretch.

Well done, and then slowly bringing it back down to a very gentle step on the spot.

Well done.

So we'll just use this next 10 to 15 seconds to recover your breathing and if you need to stop completely in order to do that, you can do.

Well done.