KennethGardner - THE FITNESS CLUBSTART BY standing with your feet comfortably apart and your hands by your sides.
1. Stretch upwards on your toes and raise your arms up over your head inhaling as deeply as you can.
2. Keeping your legs straight lean your trunk forward and touch your left foot with both hands breathing out as deeply as you can and holding that position to the count of 5.
3. Bend your leg slightly as you straighten your back and return to the starting position inhaling deeply as you do.
4. Hold the upward stretched position and your breath to the count of 5.
5. Keeping your legs straight lean your trunk forward and stretch between your legs and touch the floor as far back as you can, breathe out as deeply and as forcefully as you can and hold that position to the count of 5.
6. Bend your legs slightly as you straighten your back and return to the starting position inhaling as deeply as possible.
7. Hold the upward stretched position and your breath to the count of 5.
8. Keeping your legs straight lean forward and touch your right foot with both hands, breathing out deeply and hold that position to the count of 5.
9. Repeat the complete routine 6 times then stand with your feet together bend at your waist and hang your upper body loosely and shake your arms loosely.
10. Do 3 sets of the complete routine.
EXERCISE # 2
Sit on the floor with your knees bent and your feet flat on the floor.
1. Stretch your right leg out in front and raise it up off the floor.
2. Keep the leg straight and point your toes toward the front and hold them in that position to the count of 5.
3. Bend your ankle and bring your toes toward your shin and point your heel in front and hold that position to the count of 5.
4. Repeat the alternating position of your toes and your heel.
5. Do 8 to 10 repetitions.
6. Stretch your left leg out in front and raise it up off the floor.
7. Keep the leg straight and point your toes toward the front and hold them in that position to the count of 5.
8. Bend your ankle and bring your toes toward your shin and point your heel in front and hold that position to the count of 5.
9. Alternate pointing your ankle and toes.
10. Do 8 to 10 repetitions.
11. Do 3 sets with each leg.
12. Lie on your back and contract all the muscles you can then relax. Repeat this 4 to 6 times.
EXERCISE # 3
Sit on the floor with your knees bent:
1. Clasp your hands behind your head.
2. Lean as far back as you can and breathe in as deeply as possible and hold that position to the count of 5.
3. Return to the starting position and exhale as deeply and as forcefully as you can.
4. Keeping your hands behind your head inhale as deeply as you can then.
5. Turn your trunk to the left and lean towards the floor breathing out as much as you can, and hold that position to the count of 5.
6. Return to the starting position. Inhaling as deeply as you can lean back as far as you can and hold that position to the count of 5.
7. Return to the starting
position and exhale as much
as you can.
8. Keeping your hands behind your head inhale as deeply as you can.
9. Turn your trunk to the right and lean towards the floor, breathe out as deeply as you can and hold that position to the count of 5.
10. Return to the starting
position inhaling as deeply as
you can.
11. Do 10 to 15 repetitions then lie on your back and stretch.
12. Do 3 sets of the complete routine.
EXERCISE # 4
Sit on the floor with your legs spread apart and your hands together on your lap.
1. Lean backwards as far as you can inhaling as deeply as you can and hold that position to the count of 5.
2. Return to the upright position exhaling as much as you can, then lean forward and stretch both hands to touch your left foot and hold that position to the count of 5.
3. Return to the upright position then lean as far back as you can inhaling as much as you can and holding it to the count of 5.
4. Return to the upright position. Exhaling as much as you can lean forward and touch straight ahead as far as you can and hold to the count of 5.
5. Return to the starting position inhaling as much as you can then lean as far back as possible and hold to the count of 5.
6. Return to the upright <
position exhaling as deeply as
possible, then lean forward and stretch to the right to touch your right toes with both hands.
7. Do the complete routine 6 to 8 times then lie on your back and stretch your entire body.
8. Do three sets of the <
complete routine.
Kenneth Gardner, Exercise Physiologist at the G. C.
Foster College of Physical
Education; e-mail: yourhealth@gleanerjm.com.
