4.1 Warming up the body

Activity 4:

To cool down&Stretch the body after executing the exercises

[lo 1.4]

• It is important to stretch your muscles after each session. If you do not stretch, your muscles will be stiff and sore the following day. Choose slow, calm music.

Breathing exercise - stand with feet hip-width apart, arms hanging at the sides :

• Inhale through the nose, raising arms above the head.
• Exhale through the mouth, dropping arms and bending knees at the same time.
• Repeat four times.
• Arm stretch : take the right arm across the chest and with the left hand slowly pull arm towards the body – repeat on left side.

Arm stretch (triceps):

• Lift right arm straight up above your head.
• Bend arm at the elbow – arm behind your head.
• With left hand slowly pull right arm at the elbow towards the left.
• Feel the stretch in your triceps.
• Hold stretch for eight counts – release.
• Change arms.

Upper Body Stretch:

• Stand with feet hip-width apart – knees slightly bent – arms hanging down sides.
• Reach up towards the ceiling with your arms – stretching your body upward.
• Stand on your toes while stretching upward towards the ceiling.
• Release arm slowly – keeping arms straight - to the sides.
• Bring arms forward – clasp hands and pull arms forward.
• Release slowly and take straight arms to the back.
• Clasp hands and pull arms away from the body – leaning slightly forward – head down.
• Release arms to the sides.

Lower Body Stretch:

• Open legs wide – knees bent – feet facing outwards (plié).
• Bend knees lowering straight body slightly.
• Hold stretch for eight counts.

• Turn body to the right – keeping legs open wide.
• Front leg should be bent – knee in line with your heel.
• Back leg must be straight.
• Push heel of back straight leg down as far as possible.
• Put your hands on the upper part of the bent leg.
• Hold calf stretch for eight counts.
• Release and change to other side.
• Hold previous position – bend back leg and try to touch the floor with your knee.
• Hold quadriceps stretch for eight counts.
• Release and change legs.

Recovery:

• Return to plié position.
• Bring legs together.
• Shake all moveable body parts.
• Bow to your educator to thank him/her for the class (curtsey).

Assessment