Gentle warming up exercises | Live Well with blood cancer

Gentle warming up exercises | Live Well with blood cancer


Hello there. My name is Lizzy and today I’m joined by Anthea
and also by Marion, and today we are going
to be taking you through a stretching routine and a warm-up routine to get
your body ready for movement. Both Anthea and Marion
are living with blood cancer, and remember that blood cancer
is different for everybody. So, please just
move with comfort, move with compassion
and get your body ready for some exercise. Okay, so we’re going to gently
warm up our body from top to toe, and we’re going
to begin by taking three lovely deep breaths. So, inhale through the nose
and exhale through the mouth. And again, inhale
through the nose and exhale through the mouth. Good, lovely, taking one
more big, big breath. In through the nose and out
through the mouth. Good, lovely. And then we’re going to bring
ourselves to a nice gentle march. Good, lovely. Just allow the arms to swing
naturally by your side and just gently lifting
the feet off the floor. And just trying to stand nice
and tall as well, while you’re doing this, and keep that lovely breath
coming in and out through the nose and the mouth. Good, lovely. All right, we’re here just
a little bit longer, good, and then we’re going to bring it
to a standstill, lovely. And then we’re going
to start at the top. So, we’re just going
to gently mobilise the head, just allowing a nice stretch
through the neck. Come back to centre
and move really kindly, move really gently,
taking one more round. Keep the breath smooth
in the body. And again. Wonderful, brilliant. And lifting up
and slowly lowering down. And again, breathing in
and breathing out. Wonderful, and then let’s get
those shoulders moving as we make nice big circles
as we lift the shoulders up, squeeze them back and down,
taking one more. Breathe in and breathe out,
and let’s just reverse that, for three, good, for two, lovely,
and for one. Fantastic, and then I just
want you to reach forwards and pull back, and again, push
forwards, pull back. Let’s take one more, breathe in, breathe out
and maybe give your arms and your wrists
a lovely little rotate. There we go. Three of those. And then take the hand
to the back of the head or the shoulder and let’s just
stretch the side of the body. Let’s do for three, nice big breath in,
for two, and again, one more time. Great, and straight
to the other side. So, just giving a nice stretch
down the side of the body and through the spine. Good, one more time,
breathe in and breathe out. Let’s just have a little march. Let’s get a little
bit of movement through the lower body again. Brilliant. All right, so let’s just get the hip mobile
a little bit more as well, and maybe up through
the ankle and the knee. Good, let’s just take
one more of those, and then go to the other side. Fantastic, good, lovely, and then we’re going
to take a nice step back and just pause there
for a moment, and then we’re going
to bring the leg in and we’re going to take
another nice step back. Keep a soft bend in the knee
and just flatten the back foot. Good, lovely, and then
we’ll take a step forwards, soften the knees, come back, and another
little step forwards. Good, bring it back and then let’s just get back
into that nice march. Good, maybe lifting the knees
a little bit higher, swinging those arms
a little bit more purposefully. All right, so finally
a little bit of marching. Now the body is nicely warmed up and you’re limbered
up to then go on to the next bit of exercise. So, well done.

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