Hour 11 Warm Up Part I

WARM UP EXERCISES

FORWARD HAND STRETCHING

• Stand erect.
• Stretch both hands forward and interlock your fingers.
• Bring palms inward while inhaling.
• Turn palms outward and stretch hands forward while exhaling.
• Repeat 5 times.

Benefits:

• Stretches and tones up all muscles from shoulder to fingers.
• Strengthen wrist, finger joints.

UPWARD STRETCHING

• Stand erect.
• Place both hands on head fingers interlocked.
• Inhale deeply and stretch both hands upward.
• Exhale come down to starting position.
• Repeat 5 times.

Benefits:

• Stretches and tones up all muscles above waist.

Backward Hand Stretching

• Stand erect.
• Place both hands in front fingers interlocked.
• Inhale raise hands upward and stretch toward back.
• Exhale come down to starting position.
• Repeat 5 times.

Benefits:

• Stretches and tones up all muscles of abdomen and chest.
• Increases flexibility in shoulder and cervical region.

Back Hand Lifting

• Stand erect.
• Interlock fingers at the back.
• Move shoulders backward.
• Inhale raise hands upward keeping the body straight.
• Exhale come down to starting position.
• Repeat 5 times.

Benefits:

• Stretches and tones up all muscles of chest, arm, middle and upper back.
• Increases flexibility in arms and thoracic region.

Backward Neck Stretch

• Stand erect.
• Interlock fingers at the back.
• Move shoulders backward.
• Inhale take neck backward and stretch hands downward.
• Exhale come down to starting position.
• Repeat 5 times.

Benefits:

• Stretches and tones up all muscles of chest, arm, neck and complete back.

Limitation:

• Vertigo