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How to do a physical warm-up
Many parts can be physically demanding and if you approach them with cold muscles, you risk strains and even more serious injuries. Like a dancer or athlete, the wise actor warms up his muscles first.
Difficulty Level:
average
Time Required:
Fifteen minutes
Here's
How:
- Stand with legs slightly apart, hands hanging loosely by your side, looking straight ahead
- Slowly rise onto your toes, hold for a count of ten, then slowly sink back. Repeat five times
- Slowly rise onto toes, count ten, then sink into a sitting position. Count ten, then rise up and repeat five times
- Bend the right knee to a right angle, stretch the left leg backwards as far as it will go while leaning over the bent knee. Hold for a count of ten. Swap legs. Repeat five times.
- Raise hands above head, stretching the whole body high, for a count of ten. Flop forward, bending from the waist, hanging loosely for ten. Repeat five times
- Hands by sides, legs apart: slowly reach downwards with the right hand, bending from the waist. Hold for ten. Slowly up again. Now to the left. Repeat five times each side.
- Slowly circle the right arm from the shoulder, forward for five, then backwards for five. Then the left. Repeat five times each side.
- Drop the chin onto the chest. Rotate the head to the right, keeping as much contact with the upper body as possible. Then to the left. Five times each side.
- Jog gently on the spot for two minutes. All all limbs to become as loose as possible.
- Legs apart, hands by sides, head facing forwards. Beginning with the feet & moving up the body, gradually tense each group of muscles. Hold for five. Relax and repeat.
- Jog again
- Stand and breath deeply, in through the nose and out through the mouth, pushing the air as far down as possible, for one minute.
Tips:
- Never force any movement. Take it gently. If the number of repetitions is too many for comfort, reduce them. This is not "no pain, no gain" but a gentle warming of the muscles
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