March on the spot
A gentle start that gets your body ready to move.
Time: 1 to 2 minutesLevel: Gentle Can be done sitting
From Module 4, Movement and exercise
Shoulder rolls
Loosens your shoulders and upper back.
- Time
- About 1 minute
- Level
- Gentle
- Position
- Standing or sitting
- Equipment
- None
- Space
- Any small space
Step by step
- 1.Sit or stand tall. Let your arms hang loose.
- 2.Lift your shoulders up towards your ears.
- 3.Roll them back and down in a slow circle.
- 4.Do this 5 times. Then roll them forwards 5 times.
Make it fit you
Easier
Make the circles smaller.
Harder
Keep marching on the spot while you roll your shoulders.
