Have you seen the virtual stretching class we’ve posted on our socials? Below is the transcript for both assessability and in case you want to quickly jog your memory of these great stretches!
Hi everyone, my name is Jo, I’m a graphic designer at the copy collective and I also teach dance in my spare time. I’m going to share with you some warm up exercises that are a great way to keep your body moving while we’re in isolation.
We’re going to start with some shoulder rolls, just shrugging and rolling them back. Now with all exercises if anything hurts please stop immediately and check in with your doctor, and for the rest of us this should feel like a nice stretch. Rolling my shoulders forwards now. Great.
And now we’re going to do shoulder back at a time. And then adding an arm, kind of like some gentle backstroke, big stretch over your head. Great, now change directions, rolling forwards one at a time, and then add the arms. Great, give it a shake, give yourself a little big of a hug.
And we are going to warm up our chest area, so hands on the hips, and we are going to push our chest gently forwards, to the side, back, and to the side. And then you’re going to smooth it out, make some big circles and try to keep your lower body as still as you can so it’s all about the chest, upper and middle back.
And give it a shake.
We’re going to warm up the hips and lower back area, the lumbar area. This gets really stiff often if you’ve been sitting for a long period of time. So a little bend in the knees, sending the hips forwards, to the side, to the back, and to the side. And then smooth it out making a nice big circle, it should feel really nice on your lower back. Great, give it a little shake.
Now we’re going to do some roll down. So dropping your chin, then your shoulders, middle back, lower back, go as deep as you can but don’t over stretch, if you’re only getting to your knees that’s totally fine. Have a little sway. And then roll it back up, starting with your lower back, middle and upper back, shoulders and finally your head.
Roll out these wrists, in both directions.
And the last thing we’re going to do is some deep breathes, in through your nose and out through your mouth. That’s it, you can practise that many times in your day, while you’re making tea. Make sure you’re looking after your body, look after your health, stay well and we’ll see you on the other side. Thanks bye!