Warm Up Sequence For Exercising


MARCH, 2018

Pies Wellbeing

Pies Wellbeing

In Australia, you will often hear about or see adverts encouraging people to be active for at least 30 minutes a day. As a parent, I sometimes wonder where I can find that 30 minutes. But, if I am honest with myself, I know I can. I have done it before. I have only become lazy. Okay, now that that is out of the way, I am going to change my attitude and outlook.

Would you like to join me in getting fit? The exercises I am going to share with you over the next month or two can be done with your child/ren too. In fact, it is encouraged that you exercise together.

I can remember exercising with my grandparents when I was little, I loved it. We did our stretches every morning and evening. Below is the Warm Up Sequence that you can do at any time.

Remember, have fun whilst you exercise, and be prepared for your young kids to jump on you and tackle you in the process (or maybe that is just my child’s way of exercising with me?)

A few of the benefits children experience from stretching:

  • Maintains agility, improving strength, balance, and hand-eye coordination.
  • Develops good posture and motor skills.
  • Greater flexibility leads to a greater range of motion.
  • Improves concentration and clarity of mind.
  • Promotes healthier sleep patterns.
  • Improves digestion.
  • Boosts the immune system.

Warm Up Sequence

It’s important to warm up your body before doing any physical exercises. The following sequence can be done before and after your exercise routine.

Eye Exercises
Keep your head still and look straight ahead of you. Now turn your eyes 14 times in a clockwise direction. After you’ve completed this then turn your eyes anticlockwise another 14 times.

Head Twists
Stand up straight and keep your head erect but relaxed. Turn your head from left to right 14 times.

Shoulders Shrugs
Breathe in and raise (shrug) your shoulders up and as you breathe out lower them down, do 14 repetitions.

Stand up tall with your feet together. Stretch your arms out in front of you. Gently circle your arms backward just like a windmill. Breathe in as you stretch your arms up and breathe out as your arms come back down.

Hula Hoop Dance
Stand with your feet hip-width apart; put your hands on your hips and do the hula hoop dance. Sway your hips to the right eight times and then sway them to the left eight times.

Semi – Squats
Stand up tall with your feet shoulder-width apart, slowly bend your knees and lower your bottom slightly and perform a small squatting movement. Do 20 of these semi squats.

Feet Twisters
If you are feeling wobbly hold onto a chair to prevent yourself from falling over. Lift your right foot and in a clockwise direction (going right) draw circles with your foot (about eight times should do it) then draw circles in an anti-clockwise direction (another eight times). Swap feet and try to draw circles with your left foot.

Stand up tall, take a step to your right pointing your toes at a 45-degree angle. Raise your left leg, at the same time raise and straighten your arms above your head. Balance on the right leg as you spread your fingers and twinkle like a star. Try the pose with the left leg now.

Lay on your back, feet splayed apart, arms relaxed on the floor with palms facing upwards.
If you do not feel comfortable in this position, then you may lay any way that is comfortable for you. Close your eyes and focus on your breathing. Play some quiet relaxing music and focusing on deep breathing.

Once the music has stopped don’t jump up straight away, keep your eyes closed, raise your right arm above your head and slowly roll onto your left-hand side. Take a few deep breaths before using your arms and hands to push yourself up into a seated position. Rub your hands together and place them over your eyes. Slowly open your eyes and focus on your palms as you gently move your hands away from your face.
See, that was quick and easy. Next time we’ll move onto the serious exercises 😊

Comment below with your favourite stretch or relaxation technique.

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