TOTAL BODY EXERCISES

Exercise 1:
A	
Stand with your feet a shoulder width apart, 
and your knees relaxed
swing your arms around your body,
keeping your shoulders still.
B	
As you swing, increase your movement to include first your shoulders,
then your hips and then your head, following your hands with your eyes.
C,D	
With the swinging, your arms are raised to shoulder level, and your
shoulders are relaxed.


Exercise 2:
A
Stand with your feet a shoulder width apart,
and your knees relaxed
B
Bend slowly from the hips, keeping your spine straight.
C
Looking at the ground, swing your arms gently from side to side.



Exercise 3:							
A	
Stand with your feet a shoulder width apart,
and your knees relaxed

B,C,D
Bend down slowly vertebra by vertebra, rolling your shoulders 
gently to relax. Swing you arms gently from side to side, 
from the shoulders increasing movement until you are swinging from the hips 
and your shoulders are relaxed. 
Come up gently, vertebra by vertebra.


Exercise 4:(No graphic) 
Stand with your feet a shoulder width apart,
and your knees relaxed
Raise your arms above your head, while breathing in
extending them outwards in semi-circles.
Breathing out, bring them down in semi-circles.
Repeat a couple of times.

Raise your arms above your head,
and linking your hands,
stretch upwards.
Hold for 10 seconds.

Exercise 5:(No graphic) 
Make fists behind your back, above your hips,
with the inside of your arms facing upwards.
Extend your chest outwards,
and hold for 10 seconds.

Exercise 6:(No graphic) 
Sit on a chair, with your back straight, and hands relaxed on your thighs 
Breath slowly and regularly.
Bend forwards from the hips, while breathing out,
and backwards while breathing in.
Repeat this a couple of times.   
Breathing out, bend forwards, extending your hands 
down your legs and along your feet.
Breathing in, come back up gently to a sitting position.

HEAD EXERCISES

Exercise 7:(No graphic) 
A
Tilt your head forwards, while breathing out.
Raise your head upwards, breathing in.
B
Tilt your head backwards, while breathing out.
Tilt your head upwards, breathing in.
C
Look to the side, breathing out,
and look to the front, breathing in
Repeat on the other side
D
Tilt your head forwards, and exhale, 
breathing in, look to the side, 
breathing out, look to the front
Repeat on the other side
E
Put your left ear to your left shoulder, breathing out,
Raise your head upwards, breathing in.
Repeat on the other side


SHOULDER / BACK  EXERCISES

Exercise 8:(No graphic) 
Put your hands on your shoulders.
Rolling your shoulders, make circles with 
your elbows towards your back. 

Exercise 9: (No graphic) 
Let your arms hang next to your body,
and roll your shoulders backwards

Exercise 10: (No graphic) 
Raise your hands in the air, with elbows bent.
Pull downwards, keeping your shoulders as low as possible,
and pulling your shoulder blades together, and breathing out.

Exercise 11:
A
Put your hands behind your head,
B
bring your elbows to the front, breathing out
C
and to the side, breathing in
Keep your shoulders as low as possible.



CHEST EXERCISE

Exercise 12:(No graphic) 
Link your hands behind your back,
and stretch your arms backwards,
pulling your shoulders together,
and opening your chest.
Hold for 10 seconds.

UNDERARM EXERCISES

Exercise 13:
A	
Extend your arm straight in front of you.
B
Using your other arm, push your hand upwards,
with your palm facing away from you, 
C,D
and downwards with your palm towards you.	
Hold for 5 seconds.
E,F
Turn your arm, repeat this in the opposite direction.
G,H
Repeat with your other arm.


Exercise 14:(No graphic) 
Make a fist, and bend downwards with your wrist.

Exercise 15:(No graphic)
Extend your arm straight in front of you.	
Make circles with your hand to the left 
and to the right.

HAND EXERCISES

Exercise 16:
A	
Lay your palm flat on the table.
B
Raise your knuckles, wih your fingertips on the tabel.
C
Bring your knuckles downwards and bend your fingers,
without moving your fingertips.
Repeat this for a couple of times.


Exercise 17:(No graphic) 
Lay your hand en forearm on the table,
with your palm facing upwards
make a fist for a couple of seconds, 
and then open your hand again and stretch your fingers out.
Repeat this for a couple of times.

Exercise 18:(No graphic) 
Lay your hand en forearm on the table,
with your palm facing upwards
Make circles with your thumb.
Repeat this for a couple of times.

Exercise 19:(No graphic) 
Lay your hand en forearm on the table,
with your palm facing upwards
Tap each fingertip in turn on your thumb.
Repeat this for a couple of times.