Activity 1: Stretching

Activity time: 10 minutes

Lead the group in these exercises, adapted from the book Five Minute Massage by Robert Thé. Demonstrating as you lead, begin with the exercise from previous workshops and add another. Remind participants to do them only if they are physically able:

Exercise 1: Take a gentle, slow breath. Stretch your arms wide out to the side, being careful not to whack your neighbor! This expands and stretches your chest. Now using loose fists, gently tap your chest and sides. (1 min.)

Exercise 2: Take a deep breath and slowly raise up your shoulders as high as your ears. Then, as you slowly breathe out, release your shoulders to fall back to their original position. Do this three times, releasing any tension you might be holding in your shoulders.

Next, circle with your right shoulder backward and around, keeping the circle small at first and then slowly expanding the motion until the whole area moves freely. Try changing direction, circling the shoulder forward. Repeat with your left shoulder.

Now, try moving your shoulders together in the same direction, making different sized circles. Move your shoulders gently up and down to finish.