Morning exercises

Morning exercises: 40 min

Everybody has a chair.
Do as you are able to. Take your time.
Music: optional
X 8 means that you the movement 8 times
Repeat each series twice or more times if you want

Standing; hold on to your chair if necassery

Work on keeping your back in an uplift position and finding your balance before you start each exercise.

• X 16 walk, lift your knees high
• X 8 slide your left foot back and forth and repeat on the right side
• X 8 lift your left knee as high as you can get, repeat on the right side
• X 8 kick your left foot to your back, repeat on the right side
• X 8 bend down with both your knees as far as you can get
• X lift your left foot as high as you can get, try not to hold on to anything and if possible close your eyes. Hold the position for a while. Repeat on the other side.

Shoulder: Sit down on the chair. Make sure you have space around you to move

• 
• X 8, role your shoulders forward in circles and then backwards
• X 8 pull your shoulders all the way up to under your head and relax them

Hands/Arms: Sitting

• X 8 role your hands one way and then the other way around
• X 10 open your fingers as much as you can and then close them
• X 8 take both your arms forward
• X8 take both your arms to the side
• X 8 take both your arms up
• Box with both your hands into the air
• hit yourself with flat hand on all parts of the body, head, arms, feet, back...
  

Head/Neck/Face: Sitting

• X 8 tilt your head to both sides
• X 8 look down to the floor and then up to the sealing
• X 8 turn your to the side so you look over your shoulder
• slowly make half circles forward with your head
  
• make faces: open your face(mouth, eyes, ears...) as much as you can and close your face as much as you can (make as many wrinkles as possible)
• on the count of three, laugh as high and much as possible

Hiking in Norway: sitting

• Walk up the hill, lift your feet high
• Climb the mountain wall, lift your feet and help with your hands
• Swim in the lake, first breast swimming and then fast crawl
• Shake the water off your body
• Run home

Exercises with bendable tubes

• X 8 Bend the tube together over your head
• X 8 lift the tube over your head
• X 8 hold the tube in each end and turn your upper part to the side, do on both sides
• Lift the tube high and hit the floor many times so that you hear a nice hitting sound. Repeat with the other hand
• Stretch down to the floor. Keep your neck relaxed
• X 8 Bend to the sides while holding the tube
• Put the tube under your feet and role it with the bottom of your feet

Relaxation