Warm ups
NOTES:
 

Be careful not to force the stretches of the neck. 
 
 
 
 
 
 

Be careful not to recruit unnecessary muscles when rotating shoulders. 
 
 

Many of these include the use of shoulders also. 
 
 
 
 

22 & 24 Turn head toward the shoulder for added stretch. 
 
 
 
 
 
 
 
 
 
 
 

35 & 36 Do not shift weight for these. 
W. This is a yin movement. The one we usually do is a yang movement. 
 
 

43- Lean forward as you shift from side to side. 
46- You may want to for short periods of time until the last one. 
48 - Keep the head in line with the shoulders. 
 
 
 
 
 
 
 
 
 
 

57 - Start these in a wide stance, keep the knees bent. 
 

63 - To include stretch of the front of the body, extend arms over head, look up,  and lean back as you drop the knee toward the floor. 
    Neck  
  1. Turn head left. 
  2. Turn head right. 
  3. Tilt head back. 
  4. Tilt head forward. 
  5. Tile head right. 
  6. Tilt head left. 
  7. Swing head to look left. 
  8. Swing head to look right. 
  9. Rotate head right. 
  10. Rotate head left. 

    11. Shoulders 

  11. Rotate forward. 
  12. Rotate backward. 
  13. Press back of hands together in front. 
  14. Attempt to press back of hands together in back. 

    15. Arms 

  15. Swim backward
  16. Rotate right arm backward - twisting waist
  17. Rotate right arm backward - without twisting waist. 
  18. Rotate left arm backward - twisting waist. 
  19. Rotate left arm backward - without twisting waist. 
  20. Repeat 16 through 19, rotating forward. 
  21. Rotate right arm in front - counter clockwise. 
  22. Stretch right arm across chest. 
  23. Rotate left arm in front - clockwise. 
  24. Stretch right arm across chest. 
  25. Radial arm twist  (Right) - Fingers to front, palm up 
  26. Radial arm twist  (Left) - Fingers to front, palm up 
  27. Radial arm twists to the side - Both arms together 
  28. Radial arm twists to the front - Both arms together 
  29. Radial arm twists above head 
  30. Swing both arms front to back 
  31. Stretch with both arms above the head 
  32. Lock hands behind back, bend forward and stretch arms above head 
  33. Repeat 31 and 32 three times 
  34. Fish Tail - Press palms forward 
  35. Spin 
  36. Spin (arms up) 
  37. Shift/Spin to 7 star stance 
  38. Fist rubbing kidneys (49 times) 
  39. Seven star stance, right - rub leg muscles 
  40. Seven star stance - stretch right 
  41. Seven star stance, left - rub leg muscles 
  42. Seven star stance - stretch left 

    43. Waist  

  43. Lean left - (hands on hips) 
  44. Lean right 
  45. Lean back - keep knees bent 
  46. Hanging monkey 
  47. Repeat  43 through 46 (4 times) 
  48. Lean left - (right arm over head, left arm behind back) 
  49. Lean right 
  50. Lean back - (Arms over head and backward) 
  51. Rotate clockwise - (Hands on hips) 
  52. Rotate counter-clockwise 
  53. Rotate both directions again with arms out in front 

    54. Knees  

  54. Rotate clockwise - (Hands on knees) 
  55. Rotate counter-clockwise 
  56. Golden Cock stance on right foot -  Rotate dangling foot (both directions) 

    57. Pelvis  

  57. Tilt pelvis left, back, tight, front 
  58. Repeat with rounded movements 
  59. Repeat A and B in other direction 

    60. Thighs  

  60. Bend left leg, lean right 
  61. Bend right leg, lean left 
  62. Bend left leg, toe out. Rotate right hip  counter-clockwise 
  63. Drop right knee to stretch thigh 
  64. Repeat 62 and 63 to the other side. 
  65. Stand up and shake legs.
  1