Day 3 Strength exercises
Easy
PELVIC TILT
1 Lie flat on your back with your knees bent, your hands behind your head, and your elbows extended to the sides.
2 Lift your pelvis up and towards your rib-cage, tightening your lower abdominal muscles and gently 'pushing' back into the floor. Hold for 2 seconds, then relax and let your pelvis rotate back to its normal position. Repeat the exercise in a slow, controlled manner.
STANDING TWIST
1 Stand straight with your legs hip to shoulder-width apart. HOld a dumbell with two hands and extend your arms straight in front of you, keeping your elbows soft. Keep your shoulders low and your hand below shoulder height.
2 Keeping your arms extended, contract your adbominal muscles and turn your torso to the right as far as is comfortably possible. Pause, then return to start. Repeat on the opposite side. Continue alternating for a full set of reps on each side.
SEATED TOE LIFT
Sit straight all the way back in a chair and place your hands on the sides of the seat in front of your hips or on the chair arms. contract your abdominal muscles and slowly lift your feet off the floor as far as is comfortably possible. Pause, then lower your feet back to the floor.
NAVEL PULL
Sit in a chair with your hands on your stomach. contract your abdominal muscles and pull your navel in towards your spine. keeping your abs tight, slowly inhale for 4 or 5 seconds and exhale for 8 to 10 seconds. Relax and repeat.
routine 1 Easy does it
Day 3 Stretches
Easy
MORNING STRETCH
Lie on a mat on the floor (or, if more comfortable, on a bed), raise your arms overhead, and extend your legs so your body forms a straight line from your heels to your head. Imagine that strings are pullin g your arms and feet in opposite directions and try to extend your limbs as far as you can. Keep your feet flexed. Hold for repeat on the other side.
LYING ROTATION
Lie on a mat on the floor (or, if more comfortable, on a bed) on your right side with your right arm bent and right hand under your head. Bend both legs (you can put a pillow between your knees for added comfort). Extend your left arm straight in front of you. Then slowly rotate it up towards your head and all the way round (your torso will naturally roll back and your palm will flip so it's facing up; but keep your lower body stable) past your head, behind your back, and over your hips until it's back to the starting position. Switch sides.
REACH AND BEND
Stand straight with your feet about shoulder-width apart. Gently lean to the left as your raise your right arm towards the ceiling, curving it slightly overhead, palm facing down. Hold, then repeat on the other side.
SIDE STRETCH
Sit in a chair (preferably one without arms) and grasp the back of the seat beside your left buttock with your left hand, palm facing your body. Hold on as you gently lean forward and drop your right ear towards your right shoulder. Hold, then repeat on the other side.
routine 2 Antidote to ageing
Day 1 Strength exercises
Medium
CHEST SQUEEZE
Tones chest and shoulders
1 Stand holding a light dumbell in each hand. Bend your arms at a 90 degree angle and extend them to the sides so your upper arms are parallel to the floor, palms facing forward. Keep your shoulders down (do not shrug them).
2 Squeezing your chest muscles, bring your elbows towards each other until they are about shoulder-width apart. Return to start.
BACK FLY Tones upper back and shoulders
1 Sit in a chair with your feet flat on the floor about hip-width apart. Hold a dumbell in each hand with the weights at about chest level and about 30cm (12in) from your body, palms facing each other and elbows slightly bent (imagine you're hugging a beach ball). Keep your elbows below shoulder height.
2 Bend forward from the hips (don't hunch your back) about 7-12 cm(3-5in). Keeping your back straight, squeeze your shoulder blades together and pull your elbows back as far as is comfortably possible. Pause, then return to start.
JAB Tones shoulders and upper and mid back
1 Stand with your feet hip-width apart with your left foot about a stridge's length in front of your right foot, keeping your knees slightly bent. Raise your arms in front of you as though sparring. Your elbows should be bent, with your left hand in front of your face and your right hand just below your chin.
2 Punch straight out in front of you with your left arm (don't fully extend or lock the elbow), then bring it back to start. Repeat, then switch sides.
BICEP CURL Tones biceps
1 Stand with your knees slightly bent and your feet hip-width part and hold a pair of dumbbells down at your side with your arms rotated to that your palms are facing out
as far as is comfortably possible.
2 Keeping your back straight and your elbows tucked close to your sides, slowly curl the weights up towards the outsides of your shoulders. Pause, then return to start.
routine 2 Antidote to ageing
Day 1 Stretches
Medium
LIFT AND ARCHStretches chest, shoulders and abs
Sit on the floor with your legs crossed and hold a towel overhead with both hands so that your arms a V. Keeping your lower back in the neutral position (don't arch it), lift your chest and arch your upper back slightly as you gently pull on the ends of the towel.
Keep your shoulders down and make sure your arms go up and behind your back.
RAG DOLLStretches back and shoulders
Sit on the edge of a chair and slump your body forward over your legs and so your chest rests on your knees and your arms hang down. Wrap your arms under your knees and press your back up towards the ceiling (your chest will rise off your legs). Hold, then repeat three times.
DE-HUNCH STRETCH
Stretches chest, shoulders and upper back
Sit on the edge of a chair with your legs open and your pelvis titled slightly forward. Lift your chest and squeeze your shoulder blades together and down away from your ears. Extend your arms at 45 degree angles from your body and then slightly behind you, palms facing forward. Hold, then repeat three times.
SIT AND REACH
Stretches back, shoulders and sides
Sit straight in a chair with your feet flat on the floor and place your left hand on your right upper arm. twist to the left and grasp the back of the chair on the lett with your right hand, bringing your left shoulders as your turn. Hold, then switch sides.
Easy
PELVIC TILT
1 Lie flat on your back with your knees bent, your hands behind your head, and your elbows extended to the sides.
2 Lift your pelvis up and towards your rib-cage, tightening your lower abdominal muscles and gently 'pushing' back into the floor. Hold for 2 seconds, then relax and let your pelvis rotate back to its normal position. Repeat the exercise in a slow, controlled manner.
STANDING TWIST
1 Stand straight with your legs hip to shoulder-width apart. HOld a dumbell with two hands and extend your arms straight in front of you, keeping your elbows soft. Keep your shoulders low and your hand below shoulder height.
2 Keeping your arms extended, contract your adbominal muscles and turn your torso to the right as far as is comfortably possible. Pause, then return to start. Repeat on the opposite side. Continue alternating for a full set of reps on each side.
SEATED TOE LIFT
Sit straight all the way back in a chair and place your hands on the sides of the seat in front of your hips or on the chair arms. contract your abdominal muscles and slowly lift your feet off the floor as far as is comfortably possible. Pause, then lower your feet back to the floor.
NAVEL PULL
Sit in a chair with your hands on your stomach. contract your abdominal muscles and pull your navel in towards your spine. keeping your abs tight, slowly inhale for 4 or 5 seconds and exhale for 8 to 10 seconds. Relax and repeat.
routine 1 Easy does it
Day 3 Stretches
Easy
MORNING STRETCH
Lie on a mat on the floor (or, if more comfortable, on a bed), raise your arms overhead, and extend your legs so your body forms a straight line from your heels to your head. Imagine that strings are pullin g your arms and feet in opposite directions and try to extend your limbs as far as you can. Keep your feet flexed. Hold for repeat on the other side.
LYING ROTATION
Lie on a mat on the floor (or, if more comfortable, on a bed) on your right side with your right arm bent and right hand under your head. Bend both legs (you can put a pillow between your knees for added comfort). Extend your left arm straight in front of you. Then slowly rotate it up towards your head and all the way round (your torso will naturally roll back and your palm will flip so it's facing up; but keep your lower body stable) past your head, behind your back, and over your hips until it's back to the starting position. Switch sides.
REACH AND BEND
Stand straight with your feet about shoulder-width apart. Gently lean to the left as your raise your right arm towards the ceiling, curving it slightly overhead, palm facing down. Hold, then repeat on the other side.
SIDE STRETCH
Sit in a chair (preferably one without arms) and grasp the back of the seat beside your left buttock with your left hand, palm facing your body. Hold on as you gently lean forward and drop your right ear towards your right shoulder. Hold, then repeat on the other side.
routine 2 Antidote to ageing
Day 1 Strength exercises
Medium
CHEST SQUEEZE
Tones chest and shoulders
1 Stand holding a light dumbell in each hand. Bend your arms at a 90 degree angle and extend them to the sides so your upper arms are parallel to the floor, palms facing forward. Keep your shoulders down (do not shrug them).
2 Squeezing your chest muscles, bring your elbows towards each other until they are about shoulder-width apart. Return to start.
BACK FLY Tones upper back and shoulders
1 Sit in a chair with your feet flat on the floor about hip-width apart. Hold a dumbell in each hand with the weights at about chest level and about 30cm (12in) from your body, palms facing each other and elbows slightly bent (imagine you're hugging a beach ball). Keep your elbows below shoulder height.
2 Bend forward from the hips (don't hunch your back) about 7-12 cm(3-5in). Keeping your back straight, squeeze your shoulder blades together and pull your elbows back as far as is comfortably possible. Pause, then return to start.
JAB Tones shoulders and upper and mid back
1 Stand with your feet hip-width apart with your left foot about a stridge's length in front of your right foot, keeping your knees slightly bent. Raise your arms in front of you as though sparring. Your elbows should be bent, with your left hand in front of your face and your right hand just below your chin.
2 Punch straight out in front of you with your left arm (don't fully extend or lock the elbow), then bring it back to start. Repeat, then switch sides.
BICEP CURL Tones biceps
1 Stand with your knees slightly bent and your feet hip-width part and hold a pair of dumbbells down at your side with your arms rotated to that your palms are facing out
as far as is comfortably possible.
2 Keeping your back straight and your elbows tucked close to your sides, slowly curl the weights up towards the outsides of your shoulders. Pause, then return to start.
routine 2 Antidote to ageing
Day 1 Stretches
Medium
LIFT AND ARCHStretches chest, shoulders and abs
Sit on the floor with your legs crossed and hold a towel overhead with both hands so that your arms a V. Keeping your lower back in the neutral position (don't arch it), lift your chest and arch your upper back slightly as you gently pull on the ends of the towel.
Keep your shoulders down and make sure your arms go up and behind your back.
RAG DOLLStretches back and shoulders
Sit on the edge of a chair and slump your body forward over your legs and so your chest rests on your knees and your arms hang down. Wrap your arms under your knees and press your back up towards the ceiling (your chest will rise off your legs). Hold, then repeat three times.
DE-HUNCH STRETCH
Stretches chest, shoulders and upper back
Sit on the edge of a chair with your legs open and your pelvis titled slightly forward. Lift your chest and squeeze your shoulder blades together and down away from your ears. Extend your arms at 45 degree angles from your body and then slightly behind you, palms facing forward. Hold, then repeat three times.
SIT AND REACH
Stretches back, shoulders and sides
Sit straight in a chair with your feet flat on the floor and place your left hand on your right upper arm. twist to the left and grasp the back of the chair on the lett with your right hand, bringing your left shoulders as your turn. Hold, then switch sides.
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