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Step 1
Start by sitting on the mat and extending your right arm straight in front of you. With your left arm, reach under and around your right arm, just above the elbow and pull to the left, stretching your right arm across your body to warm up your shoulder. Switch arms and repeat the exercise 4 times.
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Step 2
Sit flat on the mat and place your hands behind you, leaning backwards. Slowly "walk" your hands backwards, keeping your arms straight. This warm-up will stretch your shoulders and your pectoral muscles. Hold for 1 minute before returning to a sitting position. Repeat 4 times.
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Step 3
Jump and grab a bar just above your head. Bring your feet up to the bar and perform a basket move, hooking your feet on the bar and extending your hips through your arms, arching your back. Hold as long as you can before returning to a hanging position.
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Step 4
Stand up and extend your arms straight upwards, stretching through your shoulder and lateral muscles. Rotate each arm in a pinwheel motion as large as you can to increase circulation and loosen up the shoulder joints.
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Step 5
Face the wall, standing approximately 2 feet away. Reach out with both arms and place your palms flat on the wall, shoulder width apart. Keep your legs straight and lower your torso, pushing downwards between your arms.
