Arm Circles:
- Extend your arms out to the sides, parallel to the ground.
- Make small circular motions with your arms, gradually increasing the size of the circles.
- After a few repetitions, change the direction of the circles.
- Additionally, move the arms in opposite directions at the same time and after a few repetitions change the direction of the circles.
Leg Swings:
- Stand beside a wall or a sturdy object for support.
- Swing one leg forward and backward, aiming for a comfortable range of motion.
- Swing one leg side to side in front of the other leg, aiming for a comfortable range of motion.
- Gradually increase the height and speed of the swings while maintaining control.
- Repeat for the other leg.
Butt Kicks:
- Stand tall with your feet hip-width apart.
- Bend one knee and kick your heel towards your glutes, engaging the hamstring.
- Lower the foot back down and repeat with the other leg.
- Increase the speed while maintaining good form.
High Knees:
- Stand tall with your feet hip-width apart.
- Lift one knee towards your chest while driving the opposite arm forward.
- Lower the lifted knee and repeat the motion with the other leg.
- Increase the pace gradually while maintaining proper form and control.
Walking on Tiptoes:
- Stand tall, rise up onto the balls of your feet, and balance your weight evenly.
- Take small, controlled steps forward, maintaining the tiptoe position with each step.
- Engage your calf muscles, push off with each step, and focus on the work being done by your toes and the front part of your feet.
Walking on Heels:
- Stand tall with your feet together.
- Lift your toes off the ground and balance your weight on your heels.
- Take small, controlled steps forward, focusing on maintaining balance and stability.
- Feel the muscles in your shins (specifically the tibialis anterior) working as you walk on your heels.
Walking Single Leg Full Gait Cycle:
- Stand tall with your feet hip-width apart, maintaining good posture and alignment.
- Lift one leg off the ground and balance on the other leg.
- Perform a complete walking motion with the lifted leg, simulating the full gait cycle. This includes the swing phase (leg moving forward from the hip) and the stance phase (leg making contact with the ground while extending the hip).
- Focus on mimicking the natural walking motion, maintaining a steady rhythm and proper form.
Walking Hip Circles:
- Stand tall with your feet hip-width apart, maintaining good posture and alignment.
- Place your hands on your hips or hold onto a stable surface for support.
- Begin by making circular motions with your hips, rotating them in a clockwise direction.
- Gradually increase the size of the hip circles as you continue the motion.
- After a few rotations, switch to counterclockwise and perform the hip circles in the opposite direction.
- Focus on engaging your core and maintaining a controlled movement throughout.
- Repeat the exercise for a desired number of repetitions in both clockwise and counterclockwise directions.
Walking Lunges:
- Take a step forward with your right leg, lowering your body into a lunge position.
- Push off with your right foot, bringing your left leg forward into the next lunge.
- Continue alternating legs while maintaining a controlled and steady pace.
A Skips:
- Stand tall with your feet hip-width apart.
- Lift one knee up towards your chest while driving the opposite arm forward.
- As you lower the lifted knee, quickly repeat the motion with the other leg, alternating sides.
- Focus on maintaining an upright posture and engaging your core muscles.
- Increase the pace gradually while maintaining control and proper form.
B Skips:
- Similar to A skips, start by standing tall with your feet hip-width apart.
- Lift one knee up towards your chest, just like in the A skip.
- As you lower the lifted knee, extend the leg forward and slightly down, driving your foot down towards the ground.
- Repeat the motion with the other leg, alternating sides.
- Aim for a rhythmic and smooth movement, emphasizing the driving action of the knee and foot.