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Warm up Exercise No. 1

Stand up with your legs at a little distance from one another. Clasp your hands and move your arms forward down till they are straight in the elbows. Stretch the back muscles in the area of your shoulder blades and hold for 10 to 15 seconds. Then shake and relax your hands. Repeat 5 times.

Warm up Exercise No. 2

The initial position is the same as in the first exercise. Slowly bring your right forearm behind your head bending your arms in the elbows. Slightly press your right arm with you left hand, trying to push it backwards. Strain the muscles of your forearm for 10 to 15 seconds. Then shake and relax your hands. Do the same with the left hand. Repeat each exercise for 2 times.

Warm up Exercise No. 3

The initial position is the same as in the previous exercises. Bring your right hand behind your back between the shoulder blades. Then slowly bring your right hand to the ear and strain your muscles for 10 seconds. Relax your hands. Do the same with the other hand. Repeat each exercise for 2 times.

Hand Exercises

Hand Exercises No. 1

Stand up, your legs apart. Take the towel so that your hands open shoulder-wide. Turn the backs of your hands inside. Slowly and evenly stretch the towel. Hold the posture for 10 seconds, and then relax your hands. Repeat the exercise with the backs of your hands turned outside. Repeat each type of the exercise for 2 or 3 times.

Hand Exercises No. 2

Stand up, with a little distance between your legs. Put your right hand on your neck near the jaw. Now holding your head uprights slowly presses the muscles of your neck straining them at the same time. Hold for 10 seconds. Repeat the exercise with your left hand. Relax. Repeat each type of the exercise 2 or 3 times.

Hand Exercises No. 3

Stand up with your legs at a distance from one another. Take both ends of the towel and bring it back behind you head. When doing this, your right hand should be above your head, and your left hand slightly below your waist. Slowly stretch the towel and hold the posture for 10 seconds. Relax. Repeat the exercise changing the position of your hands. Repeat each version for 3 times.