Shoulder rolls
Loosens your shoulders and upper back.
Time: About 1 minuteLevel: Gentle Can be done sitting
From Module 4, Movement and exercise
March on the spot
A gentle start that gets your body ready to move.
- Time
- 1 to 2 minutes
- Level
- Gentle
- Position
- Standing or sitting
- Equipment
- None
- Space
- A little floor space, or a chair without wheels
Step by step
- 1.Stand tall with your feet a little apart. Or sit near the front of a chair.
- 2.Stay in one place. Lift one foot off the floor, then put it down.
- 3.Now lift the other foot. Keep going at a steady, easy pace.
- 4.Swing your arms gently as you march.
Make it fit you
Easier
Lift your feet only a little. Hold a wall or chair if you need to.
Harder
Lift your knees higher and march a little faster.
