Head, Neck and Shoulder Warm-ups All of the following warm-up exercises should be performed while sitting on a sturdy, well-balanced chair. The eyes should remain open and rhythmic breathing should continue throughout the exercises.
Head Side Tilt
Tilt the head slowly to one side as far as it is comfortable, keeping the shoulders down. Repeat to the other side (3 or 4 times).
Head Turn
Turn the head in one direction to look over the shoulder then repeat, turning in the other direction. (Repeat 3 or 4 times).
Head And Neck Circles
Circle the head slowly in one direction trying to bring the ear as close to the shoulder as possible then try to touch the chin to the chest and rotate the head to the other side trying to bring the ear as close to the other shoulder as possible. Repeat 3 times. Do not circle the head to the back as this movement can pinch nerves and arteries, grind down the vertebral disks contribute to dizziness and aggravate myofacial trigger points (Corbin & Lindsey, 1996).
Extra Stretches for the Neck
Tip the head slowly forward as far as it will go. Add to the stretch by lightly pushing the back of the top of the head forward with the index and middle finger--hold for 3 seconds.
Turn the head in one direction and with two fingers lightly push on the side of the chin to give an extra stretch--( hold for 3 seconds then repeat to the other side.
Shoulder Shrugs
Shrug the shoulders up toward the ears and hold for 3 seconds then relax. Then press the shoulders down while stretching the neck upward. Hold for 3 seconds then relax. Repeat 2 more times.
Shoulder Stretch with Finger Grasp
Raise one arm overhead, bending it at the elbow and place the palm between the shoulder blades. Place the other arm behind the back with the elbow bent and the elbow pointing down and the palm facing away from the back. Attempt to touch the fingers of both hands together or to grasp the fingers of both hands together. (Hold the stretch for 5-10 seconds then repeat it on the other side.
Note: If the fingers can't be clasped, then grasp a hand towel between the hands using the towel to slowly bring the hands together.
Across the Chest Shoulder Stretch
Extend one arm across the chest. With the hand on the other arm, reach under the outstretched arm and place the palm of the hand behind the elbow of the outstretched arm. Gently pull the outstretched arm toward the chest. Hold the stretch for 15-30 seconds. Repeat on the other side
There are many good ways to warm-up. This chapter describes many different exercises that have proven to be popular and effective. Warm-up activities can be alternated from day-to-day to keep them interesting or a routine of warm-ups can be used particularly if they are found to be enjoyable or if certain warm-ups are found to be particularly useful for certain conditions.
A warm-up session should last from 5 to 10 minutes. Certainly not all of these warm-ups need to be performed before each exercise session. A wide variety of warm-ups are presented as options. It is a good idea to chose 1 or 2 warm-ups from each of the four main sections.
Slow stretching warm-ups will help to release tension in the muscles. Noises in the joints are not uncommon and they need not be of concern. They occur in people of all ages.
Performing the warm-up exercises to music may help to keep the exercises interesting and they generally make the exercises more pleasurable.
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