Easiest Morning Warmup Exercises List

EASIEST MORNING WARMUP EXERCISES

*******SITTING IN CHAIR*******

KICK FOOT UP IN FRONT OF YOU

PUMP YOUR ANKLES

DRAW YOUR HANDS UP UNDER YOUR CHIN – “ZIP UP”

STRETCH ONE HAND OVERHEAD DIAGONAL REACH

STRETCH BOTH ARMS OVERHEAD STRAIGHT UP

**STANDING – HOLD BACK OF CHAIR**

HIP CIRCLES – hula hoop both directions hands on hips

KNEE CIRCLES – hands on knees, knees together both directions then CHARLESTON circles both ways

½ SQUATS – circle arms in front or hold chair

HEEL TOE ROCK – hold imaginary tree or hold chair

WASHING MACHINE – rotate trunk, let hands and arms swing, hands lightly slap the back and front

SLAP BOTH ARMS ACROSS YOUR CHEST HITTING BACK OF OPPOSITE SHOULDERS

SINGLE SLAP ACROSS – hit the point in front of your shoulder, turn head and exhale out to the side

PRESS ONE HAND UP AND THE OTHER DOWN

PLAY THE HARP IN FRONT OF YOU

STRETCH ARMS IN FRONT AND TURN HANDS OUT

SWING BOTH ARMS BACK LIKE SKIING, 1-5 min.

SWIMMING, BACKSTROKE AND CRAWL

SHOULDER ROLLS – both directions

NECK ROLLS, TURN HEAD AND STRETCH TO SIDE

RUB EARS, GENTLY TUG EARLOBE

THUMP THYMUS; STRETCH NECK AND THYROID AREA; LIFT EYES TO PINEAL GLAND

SLAP LEG ON TOP OF KNEE WHILE YOU MARCH

BRING HANDS TO ABDOMEN, DEEP EXHALE, DONE

Simple relaxation: Sit comfortably, feet flat on floor. Make sure that body is relaxed with 4 deep exhalation breaths; legs, trunk, shoulders, face. Eyes closed or half-closed. Breathe in count of 4 and out count of 4. Now, if you like, visualize an image, spiritual symbol or sound. Try to let go of any passing thoughts, just keep coming back to the breathing or the object you are visualizing. Repeat for 1 to 5 minutes.

Grant Abrams, PT

Caregiver Revolution

WWW.THECAREGIVERWEBSITE.COM

Caregiver Revolution :For families, loved ones and professionals who want to change caregiving into a positive, life affirming experience.