Exercises

	*Exercises*

	FOUR QUARTER EXERCISE
	This exercise is for strengthening the wrist and forearm muscles. This exercise should commence with the staff in an upright position. The staff should then be slowly guided down in front of you (parallel to the floor). Then the staff should be positioned behind your back. Finally the staff should be position to the left and to the right.



	AWARENESS EXERCISE
	This exercise is for developing co-ordination and making yourself aware of the shape and texture of the staff. Start with the staff parallel to the floor. Place one palm up and one palm down. Slide the hands together down the staff. Rotate the staff 180 degrees and moves the hands back out along staff. Repeat in both directions.



	CO-ORDINATION EXERCISE
	This exercise is for developing co-ordination. Start with the staff parallel to the floor. Place one palm up and one palm down. Quickly throw the staff 180 degrees in a clockwise or anticlockwise direction and catch with closed fists. Repeat in both directions.


	FIGURE OF EIGHT EXERCISE
	This exercise is for building up the shoulders. Start with the staff at a 45 degree angle to the floor. Turn the staff in a clockwise direction to complete a figure of 8 on its side. Exercise both arms.



	HIP EXERCISE
	This exercise is for strengthening the hips. Place the staff behind your waist and twist to the left and right. Attempt to push your hips further round on each movement.


	SHOULDER EXERCISE
	This exercise is for strengthening the bicep and back. It also helps develop co-ordination. The staff should first be placed, with a double grip, behind your back. The staff should then be raised above and over your head. When the staff is in front of your head, let go. The staff will drop. Quickly move the hands in a palm up position and catch the staff.


	FINGER TWIRLING EXERCISE
	This exercise is for strengthening fingers. Start with the index finger in front of the staff. The staff should be parallel to the floor. Turn the hand to face the palm forward. Catch the staff with a tightened fist. Repeat eight times both ways and with both hands.