Basic Warm-up Exercises

1. Spot Running (30 seconds)

Run with easy steps, raise knees, bend elbows- make forward and backward movements of arms from the shoulders. Maintain normal breathing.

2. Hand Movements (10 repetitions)

Stand with both feet together, head down, arms stretched down in front close to the body, backs of palms of both arms touching each other,. Raise arms overhead while breathing in, rise on toes, and look up. Lower your arms sideways down while breathing out.

3. Trunk bending forward and backward (10 repetitions)

Stand with feet apart, back of wists on the lower back. Bend forward and down while breathing out. Straighten the trunk and bend backward while taking breath in. Keep your legs straight throughout the process.

4. Trunk turning from side to side (10 repetitions)

Stand with feet apart, arms straight horizontal to the ground, turn trunk and head to the right along with arms, and keep arms fixed from the shoulders. Breathe in while turning to one side and breathe out while turning to the other. Make sure you don't move your feet.

5. Shoulder Rotation (10 repetitions)

Stand straight, bend your arms from the elbows, and rest your fingers on the shoulders. Start rotating your shoulders in a clockwise direction. Do approximately 10 rotations. Now do the same rotation in the anticlockwise direction.

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