A fitness programme for the day

madugundurukmini By madugundurukmini, 25th Sep 2013 | Follow this author | RSS Feed | Short URL http://nut.bz/3jh8reij/
Posted in Wikinut>Health>Exercise & Fitness

To take advantage of all usable but wasted time to improve your physical tone and general health.

Varies from exercise to exercise

A fitness programme for the day
Purpose- To take advantage of all usable but wasted time to improve your physical tone and general health.

Posture- Varies from exercise to exercise

Duration- Varies from a few seconds to 10 minutes at a time. Check with your doctor, if you have high blood pressure or heart condition.

Turn your head from side to side, slowly

Procedure- Morning in bed
1. Don't jump out of bed as soon as you wake up. Stretch out in leisurely fashion. First lie on your back and stretch out one side of your body, then the other. Reach out as far as you can with your arms and legs. Yawn while you stretch.

2. Flex your joints- ankles, knees, arms, wrists, fingers, toes.

3. Turn your head from side to side, slowly.

4. Flatten your soles against the matters and press down the small of your back.

5. Lie down with pillow placed under your shoulders so you head falls back. Now lift your head high enough to see backs of your feet. Inhale as you let your head fall beck on the matters, and exhale while your lift again. Begin with five head lifts and increase to 20.

6. Still lying on your back, stretch your arms on both sides. Keep them extended. Raise one leg slowly towards the ceiling, then cross it over the body, stretching the leg as close to the opposite hand as you can. Shoulders should remain firmly stuck to the matters. Hips can roll and knees bend, as much as needed. Raise the leg again and lower it against the other leg. Repeat with other leg. Do the exercise several times (Recommended to relieve tension and back pain as well by many doctors).

7. Rub the soles of your feet together as you lie on your back. Rub each foot and leg as high as you can with the other foot. This will improve their circulation.

8. Rub your abdomen with the palm of either hand, starting with the navel, in ever widening circles. Then reverse direction and rub abdomen in narrowing circles. Keep your mind on the hand's movement.

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