1. Stretching
Exercises
Done by: Green House
(Li Ying, Augustine, Darie, Kenneth Kiang and Wei Jie)
2. Head Rotation
Turn your head clockwise 8 times slowly as
your neck may hurt if you do it quickly.
Repeat the step, this time anti-clockwise.
3. Shoulder Rotation
Move your shoulders forward to exercise your
shoulder muscles.
Do it 8 times continuously.
Once done, do it 8 times again, this time your
shoulder moves backwards.
4. Arm Stretch
Lift up your left arm and bring it to the
opposite direction (straight)
Lift up your right arm and straighten and
stretch your left arm further.
Do it for 8 seconds
Repeat for the other arm.
5. Finger/Wrist Stretch
Lift your arms and cross them over.
Both your arms will grab each other
Twist them and hold the position for 8 seconds
Repeat with your higher arm going down
while your lower arm going up.
6. Arm Swinging
Swing both your arms forward for 10 times.
DO NOT go too fast, it will hurt your arms
later on.
DO NOT randomly swing it, just straight
forward.
Repeat backwards.
7. Plank
Go into a position where only your elbows and
toes are helping you to stay above ground and
with your palms together.
Hold it there for 10 seconds.
Rest for 2 seconds.
Repeat 2 more times.
8. Hip Rotation
Both of your arms grab your hips
Rotate your hips clockwise
Do 8 rounds
Repeat anti-clockwise
9. Hip Flexor Stretch
Kneel on right knee
Place left foot in front, bending your knee.
Place your left hand on your left leg for
stability.
Lean forward, bringing more weight onto your
front leg.
Hold for 15 seconds.
Repeat for other leg
10. Thigh Stretch
Lift up your left leg.
Grab your left foot.
Keep your knee pointing down.
Pull up with light pressure.
It is NOT a must to pull it up to your buttocks.
Hold for 15 seconds.
Repeat for right leg.
11. Hamstring Stretch
Extend left leg in front of you with the foot
bended.
Bend your other knee and lean slightly.
Keep your back straight.
Hold for 15 seconds.
Repeat for other leg.
12. Sit and Reach
Sit down on the floor.
Extend your left leg
Tuck your right foot into your thigh.
Keeping your left knee straight, extend your
arms to reach for your left foot.
Hold for 15 seconds.
Repeat for right leg
