Instructions

1

Warm up by walking or jogging for 10 minutes.
2

Bend your truck with truck bending. Place your hands on your hips. Step out so that your feet are hip-width apart. Bend your knees slightly. Lean backward as far as you comfortably can. Lean forward as far as you comfortably can, looking through your legs. Relax your neck and back. Return to the starting position.
3

Perform arm circles. Sit on a chair. Place your feet flat on the floor. Extend your arms out to your sides so that they are parallel with the floor. Your palms should face the ceiling. Make small circles with your arms during three breaths. Make your circles larger, bringing your arms up by your ears, for three breaths. Repeat with your palms facing the floor.
4

Do the knee-raising exercise. Stand with your feet together. Shift your weight to your left leg. Bend your right knee and bring it up toward your chest. Grab onto your right lower leg and pull it toward you. Lower your right leg. Repeat 10 times on each leg.
5

Complete the knee bending exercise. Stand with your feet hip-width apart. Cross your arms over your chest with your right arm on your left shoulder and your left arm on your right shoulder. Bend your knees until your legs are bent just past 90 degrees. Do not allow your knees to go past your toes. Extend your arms out in front of you. Stand back up and return to the starting position. Repeat 10 times.
6

Perform sideways trunk bending. Sit in a chair with your knees bent and your feet flat on the floor. Allow your arms to hang at your sides. Bend to your right, trying to reach the floor with your right hand. Sit back up. Bend to your left, trying to reach the floor with your left hand. Repeat 19 times.
7

Cool down by walking or jogging for 10 minutes.