Advice:

Align with breath: Align all these warmups with breath.
Slowly: Do not rush! Rushing can cause harm.
Gently: No warmup (stretch or otherwise) should hurt.
Stay in neutral: Be grounded, feet hip-with apart, soft knees (unlocked; slightly bent).

Full-body:

Spine roll: To do: describe me
Tapping the body: Gently tap/slap the chest, the shoulders, the arms, the sides of the torso, and the legs, from all sides.

Head and neck:

Neck rolls: Drop the chin towards the chest, and roll the head from shoulder to shoulder in a half-moon arc. (Avoid 360-degree rotations.)
Ear-to-shoulder stretch: Slowly bring the ear towards the left shoulder. Gently apply pressure to the side of the head to accentuate the stretch. Gently massage the open neck. Repeat for the right shoulder.
Downward neck stretch: Keeping the spine upright, slowly bring the chin towards the chest. Gently apply pressure to the back of the head to accentuate the stretch.
Neck rotations: Slowly turn the head to look as far left as possible, pause, then slowly turn the head to look as far right as possible.

Upper body:

Shoulder circles: To do: describe me
Shoulder lift and drop: To do: describe me
Side reach: Reach the right arm over the head and slide the left arm down the thigh, and breathe into the right side of the torso. Repeat for the left-hand side.
Spine rotation: Place hands on the hips, then make a large circle with the top of the spine, keeping the bottom of the spine in place. Then change direction.
Pelvic circles (large): Place hands on the hips, and make a large circular motion with the pelvis, keeping the top of the spine fixed on position. Then change direction.
Cross-body shoulder stretch: To do: describe me
Overhead triceps extension: To do: describe me
Chest opener stretch: Clasp hands behind the back, roll shoulders back, and move arms upwards.

Lower body:

Pelvic circles (small): Place hands on the hips, and rotate the pelvis in small circles. Then change direction.
Open the gate: Lift one knee up, then rotate the leg outwards, and lower it back down. Then reverse the motion. Repeat for the other knee.
Quad stretch: Stand on one leg. Pull the opposite ankle behind the glutes. Remain vertically aligned. Hold the stretch. Repeat for the other leg.
Hamstring stretch: To do: describe me
Leg swing: Standing on one leg, swing the other leg diagonally. Repeat for the other leg.

Hands:

Wrist circles: To do: describe me
Wrist stretches - fist stretch: Make a fist, and bring that fist towards the arm. Release, repeat.
Wrist stretches - prayer stretch: Press the palms of the hands together, fingers pointing upwards. Lower the hands towards the waist, and hold the stretch. Move the hands to the left, and hold the stretch, then repeat for the right.
Clasped hands wrist rolls: Interlock the fingers, then trace a figure-eight motion. Then switch direction.

Feet:

Finish:

Note last edited November 2026.

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Acting warmup: physical