MICRO EXERCISES FOR PREVENTION

Micro Exercises for Prevention – Arms, Shoulders & Chest (1-6)

01

Finger Flexing
• Stretch both arms straight forward at shoulder level (90° to the body).
• While inhaling, fully extend the fingers and then make a tight fist with the thumb tucked inside.
• While exhaling, open the fist and stretch the fingers completely.
• Repeat 20–25 times.
02

Wrist Rotation
• Keep the fingers and palms fully extended.
• Breathe normally while rotating both wrists 10–15 times clockwise and then 10–15 times counterclockwise.
03

Elbow Flexion (Front)
• Stretch both arms straight forward at shoulder level with the palms facing upward.
• Inhale and bend the elbows, bringing the fingertips to touch the shoulders.
• Exhale and straighten the arms.
• Repeat 20–25 times.
04

Elbow Flexion (Side)
• Stretch both arms sideways at shoulder level.
• Inhale and bend the elbows to touch the shoulders.
• Exhale and straighten the arms.
• Repeat 20–25 times.
05

Shoulder Lift
• Place the fingertips on the shoulders.
• Inhale and raise both elbows upward toward the sky.
• Exhale and return them to the shoulders.
• Repeat 20–25 times.
06

Chest Expansion
• Stretch both arms forward at shoulder level with the palms facing each other.
• Inhale and move the arms as far back as comfortably possible, opening the chest.
• Exhale and return to the starting position.
• Repeat 20–25 times.

Standing Stretches, Twists & Bends (7-9)

07

Standing Side Stretch
• Stand upright.
• Raise the right arm overhead while sliding the left hand down the outside of the left leg.
• Bend the upper body gently toward the left as far as comfortable.
• Keep your head lifted and look toward the raised hand.
• Return to the starting position and repeat on the opposite side.
• Perform 10 repetitions on each side.
08

Standing Spinal Twist
• Stand upright with both feet together and the spine straight.
• Inhale and stretch both arms forward at shoulder level, keeping the palms facing each other and shoulder-width apart.
• Exhale and slowly rotate the waist and upper body to the right, looking over the right shoulder.
• Keep both feet firmly planted on the floor and maintain the distance between the hands throughout the movement.
• Inhale and return to the centre.
• Exhale and rotate to the left in the same manner.
• Inhale and return to the centre.
• Repeat several times, then lower the arms while exhaling.
09

Standing Forward and Backward Bend
• Stand upright.
• Bend forward and bring both hands toward the floor near the feet.
• Slowly rise and extend the upper body backward as far as comfortable.
• Continue the movement smoothly.
• Repeat 10 times.

Chair Pose & Marching (10-11)

10

Chair Pose (Utkatasana Warm-up)
• Stand with the feet slightly apart.
• Stretch both arms forward at shoulder level with the palms facing downward.
• Keep the elbows straight.
• Exhale and slowly bend the knees, lowering the pelvis as though sitting on an imaginary chair.
• Keep the arms parallel to the floor.
• Maintain an upright spine and feel a gentle stretch through the back.
• Ideally, the thighs should become parallel to the floor, or lower only as far as comfortable.
• Hold the position for a few seconds.
• Inhale and slowly return to the standing position.
• Repeat 10 times.
11

Marching in Place
• March gently in place for approximately 2 minutes, lifting the knees comfortably and swinging the arms naturally.

Finishing Exercises (12-14)

12. Clapping Exercise
• Move both arms alternately forward and backward while clapping rhythmically.
• Continue for about 2 minutes.

13. Cross Tapping Exercise
• Cross the arms to tap the opposite shoulders.
• Then straighten the arms and tap the corresponding thighs.
• Continue alternately for about 1 minute.

14. Head, Neck, and Shoulder Tapping
Using both hands, gently tap the:
  o Back of the shoulders
  o Neck
  o Head
  o Face
• Continue for approximately 1 minute.

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