Stretch Down, Stretch Up
A Focus Warmup
When to use this warmup
"Stretch Down, Stretch Up" is a simple yet effective acting warmup exercise designed to loosen up the body, improve flexibility, and prepare participants physically and mentally for acting activities.
Here’s how to play:
Objective
Participants engage in a series of stretching movements to relax and prepare their bodies for physical activity, enhancing focus and readiness for performance.
Instructions
Gather Participants: Have the group stand in a circle or spread out in a space where they have enough room to move without touching each other.
Explain the Exercise:
The goal is to stretch the body from head to toe, starting from a standing position, moving down to the floor, and then stretching up towards the ceiling.
Emphasize the importance of gentle, controlled movements to avoid injury.
Starting Position:
Begin with everyone standing up straight, feet shoulder-width apart, arms relaxed by their sides.
Stretch Down:
Instruct participants to slowly bend at the waist and reach down towards their toes, keeping their legs as straight as possible.
Encourage them to go as far as comfortable without straining, letting their heads hang naturally.
Hold this position for a few seconds, allowing the stretch to deepen.
Roll Up Slowly:
After holding the stretch, instruct participants to slowly roll up to a standing position, one vertebra at a time, keeping their head down until they are fully upright.
Emphasize a slow and controlled motion to avoid dizziness.
Stretch Up:
Once standing, instruct participants to reach their arms up towards the ceiling, stretching as tall as possible.
Encourage them to rise onto their tiptoes if comfortable, extending their fingers and imagining they are trying to touch the sky.
Hold this position for a few seconds, feeling the stretch along the entire body.
Repeat the Sequence:
Guide participants through the sequence several times:
Stretch down to the toes.
Roll up slowly to a standing position.
Stretch up towards the ceiling.
Incorporate Breathing:
Emphasize deep, controlled breathing throughout the exercise.
Inhale deeply while stretching up and exhale slowly while bending down and during the roll-up.
End the Exercise:
Finish with everyone standing tall, taking a few deep breaths, and shaking out their limbs to release any remaining tension.
Encourage participants to notice how their bodies feel more relaxed and ready for the next activity.
Tips for Success
Encourage Gentle Movements: Remind participants to move slowly and gently, avoiding any bouncing or jerky motions.
Adapt to Comfort Levels: Encourage participants to stretch only as far as is comfortable for them, without pushing beyond their limits.
Focus on Relaxation: Emphasize the importance of relaxing into each stretch and using the exercise to release physical tension.
Promote Mindfulness: Encourage participants to be mindful of their bodies and breathing throughout the exercise, enhancing their focus and presence.
Variations
Arm and Shoulder Stretches: Incorporate additional stretches for the arms and shoulders by having participants interlace their fingers and stretch their arms forward, then up, and finally behind their back.
Side Stretches: Add side stretches by having participants reach one arm over their head and lean to the opposite side, then switch.
Dynamic Stretching: Incorporate gentle dynamic movements like arm circles or leg swings to further loosen up the body.
"Stretch Down, Stretch Up" is a great way to start any acting session, helping participants to physically and mentally prepare for more intensive activities.