1. Walk in place for two minutes (Please listen to your body and do not do any of these warm-up exercises if you even think like it might hurt to do them.)

2. Half neck roll (left side to front to right side and back)

3. Half neck roll to the back

4. Neck stretch (turn neck to the side and stretch and then for a deeper stretch turn chin down to the shoulder)

5. Arms above head stretch (lift both arms and stretch the right arm up lengthening your ribs and then follow with the left arm)

6. "C" stretch (lift arms above head clasp right hand with left and curl your back while extending your arms. For an added stretch, turn in the direction of the arm clasping.)

7. Shake out hands

8. Shoulder roll (five in each direction)

9. Scarecrow rotation (keep elbow still in space and rotate forearms in each direction 5-8 times)

10. Wrist rotation (rotate wrists in each direction getting full range of motion but before anything hurts 5-8 times)

11. Make a fist with your right hand directly in front of you (fingers and palm facing down). Grab the fist with your other hand and bend the wrist towards your forearm. Hold the stretch for 5-8 seconds.

12. Turn hand over and bend arm slightly. Grab your palm with the other hand and pull it and your fingers back towards your hand. Hold for 5-8 seconds.

13. Bird stretch. Make “bird” with the fingers of your right hand. Bring the entire arm down and then and then turn the hand in a counterclockwise direction. Use the other hand to help in the stretch.

14. (Do the previous three with the other hand.)

15. Stand with your arms directly in front of you and palms facing away hands fully flexed (fingertips pointing up). Lift hands above your head (keep your shoulders down) and bring your palms up and around to the sides. Your fingertips should now be pointing straight at the floor and you should be feeling a stretch in the flexor muscles in your forearms.