TOP TO TOE WARM UP SEQUENCE
COMPLETE WHOLE BODY LOOSENING EXERCISES FOR SINGERS
©Jana Runnalls 2005

1. HEAD:
Tap gently all over the top of the head with your fingertips.

2. NECK:
Roll the neck gently and deliberately around in a circle in one direction a few times, then in the other direction.

3. SHOULDERS:
Breathe in, bring the shoulders up around the ears, tense as hard as you can, then release on the out-breath.

4. ARMS:
Breathe in, tap up the inside of one arm with your hand in a soft fist, up and into the back of the neck. Pause, then breathe out and tap down the outside of the arm in line with the middle finger, keeping your hand open. Then do the same on the other arm. Alternate sides.

5. RIB CAGE:
Feet shoulder width apart, swing your body from side to side, allowing the shoulders and arms to be totally “switched off” so that they swing out and around each side of you. Your arms should curl into your lower back, your hands gently slapping against your kidneys.

6. KIDNEYS:
Bend forward, tap the kidneys with soft fists and make an “UH” sound.

7. HIPS:
Feet wide apart, make a large “hula hoop” circle with your hips. First one direction, then the other.

8. LEGS:
Move around the room as if you have springs on your feet, feeling your weight moving down into your legs, allowing the top of the body to be totally loose.

9. FEET:
With “heavy” feet, stomp around the room, shaking out any tension left in your body, allowing your body to become totally loose and relaxed.

TIPS ON PHYSICAL MAINTENANCE

• Keep yourself fit with some sort of cardio-vascular activity such as running, walking, swimming, dancing, CV equipment in a gym, rebounding (trampoline). Get those lungs and your heart working out so that you can take in more breath and create more power in your voice!

• Create flexibility in your body with yoga, chi gung/tai chi, pilates, aquafit or general stretching exercises. Never carry stress in your body if you can possibly help it!

• Enjoy keeping fit - don't give yourself a hard time with dieting or giving up addictive habits (although the healthier you are the easier it all becomes), rather, concentrate on the PLEASURE of a physical work-out and how it makes you feel... Remember, negative thought-forms about yourself are actually more damaging than anything else!