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  • Pre-Practice: Breathing Hands

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    Josué Cueto Flórez
    14 views1 page
    This document provides instructions for a pre-practice breathing and stretching routine. It includes breathing exercises to shift awareness to the breath and body. Stretches and movements are outlined for the hands, arms, core, and chest, including finger stretches, wrist twists, arm circles, tricep expansions, shoulder rolls, and a lateral core twist. The goal is to relax the body and prepare it for physical activity.

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    Stretch+Routine

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    This document provides instructions for a pre-practice breathing and stretching routine. It includes breathing exercises to shift awareness to the breath and body. Stretches and movements are outlined for the hands, arms, core, and chest, including finger stretches, wrist twists, arm circles, tricep expansions, shoulder rolls, and a lateral core twist. The goal is to relax the body and prepare it for physical activity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    14 views1 page

    Pre-Practice: Breathing Hands

    Uploaded by

    Josué Cueto Flórez
    This document provides instructions for a pre-practice breathing and stretching routine. It includes breathing exercises to shift awareness to the breath and body. Stretches and movements are outlined for the hands, arms, core, and chest, including finger stretches, wrist twists, arm circles, tricep expansions, shoulder rolls, and a lateral core twist. The goal is to relax the body and prepare it for physical activity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    PRE-PRACTICE

    BREATHING
    - Breathe in for 6 seconds, hold for 7 seconds, breathe out for 8 seconds - 2x
    - Shift awareness to your breath and your body, how do you feel?
    - Relax your whole body and shake everything out, sway your arms back and forth, get floppy

    HANDS
    - Hold one hand in front of you and stretch your fingers back with your other hand - 20 sec
    with each hand
    - Straighten and bend knuckles - 20 sec together
    - Finger tapping - 40 sec with each hand
    - Squeeze a sock slowly in the palm of your hand - 20x with each hand
    Wrist twist - inside and outside - 10x in each direction

    ARM
    - Standing lateral stretch with arms
    - Arm circles - 35x in each direction
    - Horizontal tricep expansions - 15 sec on each side
    - Vertical tricep expansions - 15 sec on each side
    - Shoulders roll forward and backward - 15 sec in each direction

    CORE/CHEST
    - Lateral Core Twist - 30 sec
    - Backward chest expansion with hands interlocked behind back

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