Stand with your legs hip width apart. Take a deep cleansing breath and bend over at your waist. Look down at the ground and let your upper body hang. Pull your belly button in gently to protect your lower back. Let the weight of your upper body pull you down toward the floor.
Then start moving your arms in random circular patterns (doesn’t matter how your arms swing) while still looking down. Let go of the tension in your next and shoulders. Stop moving your arms after 20 to 30 seconds. Breathe in and as you breathe out, try to lower your hands toward the floor until you reach a gentle stretch. Breathe in and as you breathe out, roll back up one vertebrae at a time.
Modification Option
Poor Balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder width apart.
Establish a new daily rule every day that includes physical activity. Lunge to the water fountain, tip toe to the pencil sharpener, stretch before sitting down, or hop 5 times when getting out of your seat. Eventually the students can start making the rule.
Modification Option
If you have youth who use a wheelchair, provide them with options of a “daily rule” to bring them into the game!
Have students lie on their back with arms and legs straight up in the air. Instruct them to tighten their abdominal muscles or pull their belly button in (engage abs), then have students lower their right leg and left arm at the same time while leaving their opposite arm and leg in a stationary position. Instruct them to switch back and forth and remember to keep breathing.
Sit on the edge of the chair with your back straight. Pull your belly button in to engage your ab muscles and protect your back muscles. With your knee bent, lift one leg up slightly and hold for a few seconds. Straighten your leg out as far as you can without dropping it down to the floor. Bring your leg back into a bent position but don’t lower your foot back to the ground. Repeat extensions to a straightened leg 20 times. Then lower your leg down and put your foot on the floor. Repeat with the other side. This exercise is great for strengthening your leg muscles!
