March on the spot
A gentle start that gets your body ready to move.
Time: 1 to 2 minutesLevel: Gentle Can be done sitting
Exercise videos
Warm-up routine
A gentle 5-minute warm-up you can do sitting or standing, with a voice that talks you through each move.
About 5 minutesFrom Module 4, Movement and exercise
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Download MP3 (2.0 MB)The exercises
Shoulder rolls
Loosens your shoulders and upper back.
Time: About 1 minuteLevel: Gentle Can be done sitting
Transcript
Welcome. This is a gentle warm-up. It takes about five minutes. Do each move for about one minute. You can do every move sitting on a chair or standing up. Choose what feels right for you today. To make any move easier, make it smaller or slower. If anything hurts, or you feel dizzy or unwell, stop and rest. If you feel unsteady, hold a wall or a chair.
First, march on the spot. Stand tall with your feet a little apart. Or sit near the front of a chair. Lift one foot off the floor, then put it down. Now lift the other foot. Keep going at a steady, easy pace. Swing your arms gently as you march. (pause)
Keep marching. (pause) Good.
Now, shoulder rolls. Let your arms hang loose. Lift your shoulders up towards your ears. Roll them back and down in a slow circle. Do this five times. (pause) Now roll them forwards, five times. (long pause)
Next, side taps. Move one foot out to the side and tap the floor with your toes. Bring it back. Now tap with the other foot. Keep going. Eight taps on each side. (long pause)
Now, knee lifts. Keep your back straight. Do not lean back. Slowly lift one knee, only as high as feels comfortable. Lower your foot gently to the floor. Now lift the other knee. Do eight on each side. (long pause)
To finish, march on the spot again for one minute. (long pause)
Your warm-up is done. Your body is ready to move.