Stretches
Neck Stretches
Neck stretches: Look up and down, like you’re saying "yes," slowly for 10 counts. Look side to side, like you’re saying "no," slowly for 10 counts. Tilt your ear toward your shoulder and alternate for 10 counts.
Dribble & Shoot 🏀
Standing or Sitting
Dribble and shoot (standing or sitting): Pretend to dribble two basketballs (one in each hand) three times. On the fourth count, pretend as though you’re shooting a basketball. Count for 5 sets: dribble, dribble, dribble, shoot.
Leg Extensions
Seated
Leg extensions: While seated, extend your leg from the knee to work the quadriceps (front thigh muscles). Try 5 repetitions (reps) on each leg.
Arm Circles
Arm circles: Do full, slow, sweeping circles with both arms. Circle both arms forward for a count of 4, then backward for a count of 4.
Trunk Twists
Standing or Sitting
Trunk twists (standing or sitting): Twist your torso gently to your left side, reaching your left arm behind and bending your right arm across your stomach. Now, twist to the right side while you switch your arms and repeat for count of 6 total.
Side Stretch
Standing or Sitting
Side stretch (standing or sitting): Slide your right hand down the side of your leg as you bend to the right. Repeat on the left side. Do 5 sets.
Speed Bag Punches 🥊
Speed bag punches: Hold your arms up and circle your fists around each other as though you’re a boxer punching a speed bag. Start with 6 counts on each side.
Walking Lunges
Walking lunges: Step forward with one leg and lunge until your knee is above your front foot. Make sure your knee does not go over your toes. Alternate legs and do 4 reps.
Foot Circles
Standing or Seated
Foot circles: While seated, or holding on for balance if standing, pick up one leg and draw circles with your foot while stretching your ankle. Try for count of 8 on each side.
Trunk Rotations
Standing or Sitting
Trunk rotations: Standing or sitting with hands on hips, slowly bend to the side, then to the front, then to the other side, making a half-circle with the upper body. Do not arch your back! Alternate sides for count of 4.
Rag Doll Stretch
Rag doll stretch: Hang like a rag doll! Let your head and upper body roll down slowly toward the floor. Hold the stretch for up to a minute. While bent over, let your arms swing like a pendulum to loosen the shoulders. Do this twice.
Imaginary Jump Rope
Standing or Sitting.
Imaginary jump rope: You don’t have to jump—just shift your weight from one leg to the other as you move your arms, like you’re spinning the rope. Try for 8 sets, standing or sitting.
Leg Kicks
Standing or Sitting
Leg kicks: Standing or sitting, alternate kicking legs from the knee for 6 sets.
Bicep Curls
Equipment: 2 weights (or soup cans, milk jugs, dumbbells, etc.)
Bicep curls: With your feet about hip-width apart, standing tall, hold one weight (or soup cans, milk jugs, dumbbells, etc.) in each hand with palm facing forward, thumb away from body arms relaxed down at the sides of your body. With upper arms stable and shoulders relaxed, bend the elbow and slowly lift the weight so that it approaches your shoulder. Your elbow should remain close to the side of your body. Lower the weight back to your side and repeat with the other arm. Try 5 reps on each side.
Shoulder Shrugs
Standing or Sitting; Equipment - 2 weights (soup cans, milk jugs or dumbbells)
Shoulder shrugs: Stand or sit with feet comfortably apart. Hold a weight (soup can, milk jug or dumbbell) in each hand. Shrug shoulders up toward ears, pause and roll shoulders back to starting position. Do for 9 reps.
Calf Stretch
Calf stretch: Stand at arm’s length from a wall or a piece of sturdy exercise equipment. Place your right foot behind your left foot. Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor. Hold your back straight and hips forward. Don’t rotate your feet inward or outward. Keep your feet straight with toes pointed toward the wall. Hold for about 30 seconds. Switch legs and repeat. To deepen the stretch, slightly bend your right knee as you bend your left leg forward. Do this twice more for total of 4 sets.
Upper Cut Punch 🥊
Uppercut punch: Alternate punching up toward the ceiling for 4 sets. Keep elbows bent 90 degrees throughout the movement.
Knee Lifts
Standing or Sitting
Knee lifts (standing or sitting): Alternate lifting knees toward the chest for one minute. For more of a challenge, angle the opposite hand or elbow toward the opposite knee. Do 7 sets.
Seated Calves & Toe Raises
Seated; Equipment - 2 weights
Seated Calves & Toe Raises: Seated with your feet flat straight toe and two weights resting on your thighs, raise your calves and heels off the floor. Lower the heels, then lift up to the balls of the feet for one minute. Do for set of 6. Repeat with toes angled out.
Chair Squats
Chair squats: Stand in front of a chair with your back toward the chair and feet shoulder-width apart. Keep your head up as a natural extension of your spine. Begin to sit in the chair, lowering your body until your legs are at a 90-degree angle. Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees to prevent injuries. Do 3 reps.
March in Place
Standing or Sitting
March in place (standing or sitting): This is a good way to start every workout. It can be done while watching TV, reading or waiting in line. March for count of 10
Imaginary Swimming 🏊♂️
Alternate arms like you’re swimming the front crawl stroke for count of 10. Now, reverse and do the backstroke for count of 10.
Shoulder/Tricep Stretch
Shoulder/Tricep stretch: If the back of your shoulder is tight, you may be more likely to develop rotator cuff problems. To keep your shoulders flexible, bring your left arm across your body and hold it with your right arm, either above or below the elbow. Hold for about 30 seconds. Switch arms and repeat. Do this 4 times.