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Joint Rotation
Joint Rotation
This is the first part of the routine and is for use early in the morning. It is an easy and gentle way of putting all your joints through a range of movements prior to stretching the connecting muscles. Your stance unless otherwise stated should be feet shoulder width apart and knees slightly bent (soft rather than stiff). Start with the hands and work down to the feet.
1) Hand Flex- Open and close and roll the fingers loosely 10 times
2) Wrist Rotation- Roll the wrists 10 times clockwise and 10 times anti clockwise
3) Wrist Throw- Hold hands Vertical and move the hands up and down 10 times
4) Elbow Curl- Arms at your side, palms facing forward, curl the arms up to the shoulders 10 times
5) Alternate Shoulder Roll- Arms at your side, rotate left then right shoulder 10 times forward 10 times backwards
6) Shoulder Roll- Arms at your side, roll your shoulders together 10 times forward 10 times backward
7) Neck Turn-Look left then right 5 times each side, do not roll or rotate your head backwards.
8) Waist Rotation-Keep feet stationary and head held steady, with hands on hips rotate the hips, 10 times clockwise 10 times anti clockwise.
9) Side Dips-Bend to the side bringing one hand up the ribs and slide the other hand down the thigh- alternate 10 times each side. Do not lean over too far.
10) Torso Rotation-Arms raised to shoulder height and out to the side, turn first to the left then to the right, with each rotation keep the knees slightly bent and lift the heel off the floor as you turn.
11) Squats-Hands behind the head, bend at the knees and squat down as far as possible, 5 to 10 times. Be careful with this exercise, as it will put strain on the knees.
12) Hip Rotation-Raise left leg with knee bent to waist height and make a circular movement to the left as far as possible returning foot to start position, repeat with the right leg to the right side, 5 times each side.
13) Leg Raise-Raise the knee to chest keeping the leg bent, alternate 5 times each side
14) Ankle Rotation-Stand on one foot and raise the other foot about six inches off the floor and rotate the foot 10 times to the left then 10 times to the right. Repeat with the other foot.
15) Ankle Flex-Stand on one foot and raise the other six inches off the floor then point and flex the foot 10 times. Repeat with the other foot.
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