# Shoulder stretching routine for the Stretch application.
#
# These stretches are based on a series of shoulder stretches suggested by an
# article on the "Journal of Awareness through Movement" web site:
#
#    http://www.feldenkraisblog.com/archives/000787.php

message("Shoulder Stretching Routine")
say("Shoulder stretching routine.")
pause(3)
message("Sit or stand with arms dangling by your sides.")
say("Let your arms dangle by your sides.")
pause(3)

message("Step 1")
say("Step one.")
pause(2)

message("Push arms out from your torso.\n\nNotice how heavy your arms feel")
say("Push your arms out from your sides.")
pause(3)
message("Relax your arms.")
say("Relax your arms.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Push arms out from your torso.\n\nNotice how heavy your arms feel")
say("Push your arms out from your sides.")
pause(3)
message("Relax your arms.")
say("Relax your arms.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Push arms out from your torso.\n\nNotice how heavy your arms feel")
say("Push your arms out from your sides.")
pause(3)
message("Relax your arms.")
say("Relax your arms.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 2")
say("Step two.")
pause(2)

message("Push arms in against your torso.")
say("Push your arms in against your sides.")
pause(3)
message("Relax your arms.")
say("Relax your arms.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Push arms in against your torso.")
say("Push your arms in against your sides.")
pause(3)
message("Relax your arms.")
say("Relax your arms.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Push arms in against your torso.")
say("Push your arms in against your sides.")
pause(3)
message("Relax your arms.")
say("Relax your arms.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 3")
say("Step three.")
pause(2)

message("Lift shoulders as far as comfortable")
say("Lift your shoulders.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lift shoulders as far as comfortable")
say("Lift your shoulders.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lift shoulders as far as comfortable")
say("Lift your shoulders.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 4")
say("Step four.")
pause(2)

message("Lower shoulders as far as comfortable")
say("Lower your shoulders.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lower shoulders as far as comfortable")
say("Lower your shoulders.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lower shoulders as far as comfortable")
say("Lower your shoulders.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 5")
say("Step five.")
pause(2)

message("Rotate arms outwards (thumbs turn away from the body).\n\nNotice how your shoulder blades slide towards the spine.")
say("Rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Rotate arms outwards (thumbs turn away from the body).\n\nNotice how your shoulder blades slide towards the spine.")
say("Rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Rotate arms outwards (thumbs turn away from the body).\n\nNotice how your shoulder blades slide towards the spine.")
say("Rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 6")
say("Step six.")
pause(2)

message("Lift shoulders as you rotate your arms outwards.")
say("Lift shoulders and rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lift shoulders as you rotate your arms outwards.")
say("Lift shoulders and rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lift shoulders as you rotate your arms outwards.")
say("Lift shoulders and rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 7")
say("Step seven.")
pause(2)

message("Rotate arm inwards.\n\nNotice how your shoulder blades slide away from the spine.")
say("Rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Rotate arm inwards.\n\nNotice how your shoulder blades slide away from the spine.")
say("Rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Rotate arm inwards.\n\nNotice how your shoulder blades slide away from the spine.")
say("Rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 8")
say("Step eight.")
pause(2)

message("Lower shoulders as you rotate your arms inwards.")
say("Lower shoulders and rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lower shoulders as you rotate your arms inwards.")
say("Lower shoulders and rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lower shoulders as you rotate your arms inwards.")
say("Lower shoulders and rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 9")
say("Step nine.")
pause(2)

message("Lift shoulders as you rotate your arms inwards.")
say("Lift shoulders and rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lift shoulders as you rotate your arms inwards.")
say("Lift shoulders and rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lift shoulders as you rotate your arms inwards.")
say("Lift shoulders and rotate arms inwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Step 10")
say("Step ten.")
pause(2)

message("Lower shoulders as you rotate your arms outwards.")
say("Lower shoulders and rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lower shoulders as you rotate your arms outwards.")
say("Lower shoulders and rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

message("Lower shoulders as you rotate your arms outwards.")
say("Lower shoulders and rotate arms outwards.")
pause(3)
message("Relax your shoulders.")
say("Relax your shoulders.")
pause(2)
message("Inhale and exhale.")
say("Inhale and exhale.")
pause(4)

say("All finished")
