Spend a little time in the Chi Kung posture that we talked about and get your breath lowered into your diaphragm.

Feet shoulder-width apart. Knees slightly bent. Hands at your sides but slightly extended from your sides (Imagine a ping pong ball sitting in the pit of your arm.)

Do each of the following exercises until you feel that the joint is warmed up. Be sure to take the rotation to the fullest comfortable extent that you can.

Neck circles (clockwise and then counter clockwise)

Shoulder rolls (forward and then backward)

Arm rolls Roll your arms in the shoulder sockets Bring them up and then let them drop over to the other side.

(inside to the outside and then outside to the inside)

Roll your elbows inside to the outside and then outside to the inside. Keep your elbows still in space. If this is too difficult for now, do the scare crow elbow roll.

Roll your wrists to the inside from the outside and then from the outside to the inside.

Stand with feet shoulder length apart, knees slightly bent. Place your arms at approximately shoulder height at 10:00 and 2:00. Twist from your waist. Be sure to keep your knees bent or will tear stuff.

Stand with feet shoulder length apart, knees slightly bent. Roll your hips clockwise and then counterclockwise. Concentrate on keeping your knees bent and on keeping your head and shoulders still in space.

Stand with feet together. Place your hands on your kneecaps and bend your knees. Don't lift your heels of the ground. This is to strengthen your knees and stretch your Achilles tendons. Straighten your knees and massage your knee caps.

Turn your ankles clockwise and then counterclockwise.