4.1 Warming up the body  (Page 14/4)

Arts and culture

Grade 7

Creating, interpreting and performing

Module14

Warming up the body

Activity 1:

To warm up the body before activity can be executed

[lo 1.1]

• Before you can attempt any of the activities you must warm up your body. The warm-up reduces the risk of injury and will make the dances easier to do. It will be easier and more fun if you do the warm-up with music. Choose music that is not too fast.

Preparation - stand with feet hip-width apart, feet facing forward, arms down. Remember:

• It is important to keep your body alignment in order to isolate the specific muscles that are being warmed up.
• Correct body alignment will prevent injuries.
• Only move the body parts and muscles prescribed.

Breathing exercise

• Inhale through your nose for four counts and raise your arms gradually sideways.
• Stretch your spine.
• Exhale through your mouth for four counts, and gradually lower your arms.
• Repeat the breathing exercise.
• Stand with your feet a hip-width apart, knees bent slightly, arms at your sides.

Side Stretching

• Lift right arm slowly sideways to straight above the head.
• Bend upper body to the left.
• Circle right arm down as left arm circles up.
• Repeat with left arm and bend to the right.
• Bend again to the left.
• Circle left arm – stretch right into a V position.
• Lower both arms to an A position.
• Repeat four times.

• keep the movements strong and smooth in time to the music;
• execute full range of motion;
• keep your head in line with your spine at all times.

Walking

• Walk eight steps forward – letting arms swing freely.
• Close feet – relax whole body.
• Bend upper body forward – knees bent and hold for a beat.
• Stretch up arching spine – arms up in an A.
• Hold for a beat.
• Repeat bending and arching of spine section.
• Walk backwards for eight counts.
• Repeat bending an arching of spine section twice.
• Repeat whole exercise four times.

• the stretching up should not be strained; just leading up to a fuller relaxation on the forward position;
• the whole movement should be continuous;
• do not relax your neck and head;
• do not lock your knees.

Walking with Arm-warm-up

• Walk forward for four beats.
• Walk backward for four beats.
• Walk to the right for four beats.
• Turn around and walk to the left for four beats.
• Repeat four times.
• Repeat walking exercise and raise arms to shoulder height forward.
• Make fists and push arms forward and back on every beat when walking forward.
• Walk backward and push arms above your head and back on every beat.
• Repeat eight times.

Combination

• Repeat the first walking exercise and add the second walking exercise in a combination.
• Repeat eight times.
• You are welcome to change the arm movements.

Quadriceps warm-up

• Walk forward – leading with your right leg - for three counts – lift your left leg forward and up on the fourth beat.
• Walk to the right for three counts – lift your leg on the fourth beat.
• Turn to the back – walk to the back (not backwards) – for three counts – lift your leg on the fourth beat.
• Turn to the right and walk for three counts – lift your leg on the fourth beat.
• Turn to face the front (you should have made a ‘square’ formation).
• Lift your legs – alternating right and left for eight counts.
• Start the exercise again, this time leading with the left leg.
• After the square have been completed, lift your legs alternating left and right for eight counts.
• Repeat the whole exercise four times.