Kenneth Gardner - FITNESS CLUBJOG SLOWLY in place for two to three minutes to slowly warm up your body. Hold your arms at a 90 degree angle, swing your arms with the use of your shoulder joint. Try to keep loose and maintain an upward posture, keep your hands loose. Lift your feet about six inches from the floor. Jog on the balls of your feet, breathe easily, with a natural rhythm and look straight ahead.
EXERCISE #1
Stand with your feet comfortably apart.
1. Put your hands on your hip.
2. Step to the side with your left foot about 18 to 24 inches, and then return it to the starting position.
3. Step with the same (left) foot forward then back to the starting position.
4. Repeat the same routine with your right foot.
5. Increase the speed to a brisk pace.
Do about 20 to 30 repetitions then rest for about 15 seconds and repeat the routine. Do about three to four sets.
EXERCISE #2
Start by standing with all your weight on your left foot, right foot slowly raised straight out to the side.
1. Your hands should be just in front of your shoulders, palms down, elbows straight out to each side, arms parallel to the floor.
2. Hop off your left foot and place your right foot on the same spot, swing your arms straight out to the sides.
3. Hop back off your right foot to the left foot while swinging your arms back to the starting position.
4. Repeat, hopping from left to right foot on the same spot, arms straightening and bending with the hops.
5. Do the routine for about 30 to 45 seconds then rest for about 10 to 15 seconds then try again.
6. Do about three to four sets.
EXERCISE #3
Start in the normal standing position.
1. Hop off your right foot as you lift your left leg high in a bent knee position while looking left and raising your left bent arm up.
2. Repeat the same as in #1 with your right arm and your right leg.
3. Repeat, hopping on your left and right foot while lifting the other leg and arm high.
4. Do about 15 to 20 repetitions then rest for about 10 seconds.
5. Repeat the complete routine about three to four times.
EXERCISE #4
Start with your hands, shoulder width apart on the floor, with your legs stretched out and your weight on the balls of your feet.
1. Walk forward with your feet; keep your hands stationary on the floor.
2. Walk backward with your feet as far back as you can.
3. Breathe in deeply as you walk forward and breathe out forcefully as you walk backward.
4. Repeat the routine 15 to 20 times then rest for about 10 to 15 seconds.
5. Do about four to five sets.
EXERCISE #5
Start by lying on your right side, with your right hand supporting your head.
1. Stretch by bending your left leg, pulling the heel to your seat with the left hand grasping the ankle.
2. Slowly move the entire left leg somewhat behind you until there is a good tension in the front of the thigh, hold it for about five seconds then relax.
3. Repeat the routine with the other leg.
4. Do the routine about four to five times then relax.
5. Complete the entire routine then lie on your back and stretch your entire body.
EXERCISE #6
Start by sitting with your legs crossed, hands clasped together, fingers of opposite hands hooked together; elbows out.
1. Pull hands apart, keeping them together with hooked fingers as you lift your hands and arms above your head. Keep pulling the hands hard the entire time.
2. Return the hands and arms to the starting position still pulling hard.
3. Repeat, lifting the hands up and down as you try to pull them apart.
4. Repeat the routine about 10 times then relax.
5. Do about three sets.
Kenneth Gardner, Exercise Physiologist at the G. C. Foster College of Physical Education and Sport.
