Exercise Program - Main
Using floor mat, chair, dumbbells and leg weights, fitball.
Warm ups
Warm-ups are mandatory before any type of exercise, be it Pilates, Aerobics, Strength Training, or any sport. Listed below are a selection of warm ups that can be used before you begin lifting weights. You can use various combinations on different days,
making sure your group warms up for ten minutes.
¨ Room circuits
Movement:
Walk slowly around the room, taking very
high steps – try to get your knees up towards
your chest.
Extension – To take this exercise a step further
use a pair of dumbbells. Holding the weights at
shoulder height walk slowly around the room.
Advice:
This is a general warm up and if done correctly
it will challenge you legs after a few circuits.
This may seem very simple at first, but if you
are bringing your knees high, pointing your toes
and moving with slow precision you will
eventually feel it in your hips, buttocks, and legs.
With the addition of the dumbbells you will find
this becomes a good cardio workout, raising
your heart rate, as it works your legs.
Try walking for a minute to begin with. Increase this
time as your fitness develops.
¨ Skiing.
Movement:
Stand with feet a hip width apart, lift your arms
toward the ceiling, then swing them down and back
until your hands end up behind you and your body
bends forward almost as if you are skiing down hill.
Do this with slow control.
10 repeats - increasing to 20 as fitness increases.
Advice:
This gentle exercise will warm up both upper and
lower body.
¨ Star Jumps.
Movement:
Stand with feet apart, jump feet together as you
clap you hands above your head, then jump out
again.
Begin with 15 repeats. Increase slowly.
Less demanding exercise - Half a Star
Movement:
Over-head clapping, while marching on the spot.
20 repeats.
Advice:
Not as challenging as the star jumps, but a full
body warm up. As you gain fitness move up to
the full star jump.
¨ Jogging on the spot.
Movement:
Jogging in one place – on the spot.
To make the exercise more interesting, use a
stop watch and time the exercise, so you
jog slowly for 5 seconds, then speed-up the jogging
for 30 sec, then slow again for 10 seconds, then jog
very fast for 45 seconds, slow for 10 seconds, then
jog very fast for a minute. Or use your own timing
routine.
Advice:
This is a full body warm up and a good cardio
workout. Make sure you pump your arms back and
forward as you jog.
¨ Stands & Sits.
Movement:
Stand in front of your chair. Begin by sitting then standing
up. This movement is one count. The exercise is simply
to sit and stand to the count of 10. Have your fingers
lightly resting on your shoulders. Do not lift your feet
from the ground, and make sure you sit firmly on the
chair before standing again.
To extend this exercise further use light dumbbells.
10 reps to a set. Start with 2 sets. Increase over time.
Advice: The counting can be done at any speed,
and when done rapidly this exercise becomes an excellent
cardio workout, as well as a challenge to the thighs..
.
¨ Sitting Overhead Reach.
Movement:
Stand (or sit) straight, then carefully lean over to one side
reaching your arm over you head so you bend sideways.
Return to the centre then bend the other way, trying to
bend over as far as possible.
10 reps on each side.
Advice:
This can be done using an exercise ball or sitting on a chair.
The long overhead stretch helps upper body and shoulder
warm up. If you are on a ball make the ball move across as
you bend.
¨ Arm Circles.
Movement:
Carefully swing both arms backwards in circles 10 times
then forward in circles 10 times. Then hold the arms out
sideways at full stretch, turn the hands backwards and
forwards fast for 20 counts, then exercise the wrist by
rolling the hand one way and then the other for 20 counts.
Advice:
This arm, shoulder and wrist warm up can be done
either standing, or sitting on the exercise ball or on a chair
¨ Lunges.
Movement:
Stand with feet a hip-width apart. Keep your back
very straight. Take a comfortable step forward with
right leg, putting heel down first. Keeping your back
straight, bend right knee so your body is being lowered -
back leg will naturally follow. Maintain balance, pause
when you feel your upper thighs beginning to strain, or
when the right leg is almost parallel to the ground.
Straighten up, step back and repeat with left leg.
Repeat 8 times for each leg. Increase the sets over time
as your muscles gain strength.
¨ Another form of lunging is to move forward with each
step. Put your hands on your hips and carefully step
forward, bending knees, and keeping the back straight.
Straighten up then take another step forward. Continue
to step (lunge) around the room for 12 steps.
Advice:
Begin lunging very carefully. A great deal of pressure is
applied to the upper thighs in this exercise. If you have
knee problems be very aware of what you are doing.
Only bend the knees as far as you feel is possible. Allow
Time for the muscles to strengthen. This exercise especially
develops strength in the muscles above the knees (quads)
and can often help in rehabilitating knee injuries. Use the
chair for balance if you need to. Pay attention to your
posture. Don’t allow yourself to lean forward during
the exercise. Lunging helps to stretch and strengthen
the muscles of buttocks and thighs. Be aware that you
may feel very stiff in the upper thigh area the next day,
so begin this exercise gently.
¨ Squats.
Movement:
Stand with legs wide apart. Use light dumbbells to
begin with. Have wrist facing inward. Hold head erect and
don’t drop chin. Slightly arch you back so you bottom is up,
bend into a squat allowing the hand-weights to slide down
each leg. Stop this exercise at the point you feel a strain in
your knees and/or thighs, or when your knees are directly
above your toes, then straighten and repeat.
10 reps to a set. Increase in sets as your legs become
stronger.
Advice:
Begin this exercise carefully and only bend as far as your
knees (or thighs) will allow. You will gain strength and
flexibility over time. It warms & stretches both the front
and back muscles of the thighs, and the buttocks
This completes the warm up section. It is not necessary to do all of these warm-ups each session. Use alternate exercises at the beginning of each workout, for a minimum of five minutes. (up to ten minutes if possible). Make sure the warm-ups have involved the whole body.
Using Weights.
In strength training you will find as you gain strength you will increase the level of weight you are lifting, both with leg weight and the dumbbells. This increase is a very individual thing, and should be monitored carefully. Try to push yourself almost to your limit, but never over-extend this. You must find your own edge. If you can do eight repeats of an exercise in form, even though it’s a strain, then you are using the correct weight, but if it is too much of a struggle and you find yourself arching your back, wobbling your arms, or simply not able to fully execute the movement (loosing form) as you try to lift, then drop back in weight. If on the other hand you get to the eighth lift and it feels very easy, with no strain at all, then you will need to increase the amount of weight you are lifting. Warming up gives the body more flexibility and strength as there is an increase of blood being pumped through your muscles, so make sure you have warmed up before you begin the weight section of this workout. Nevertheless, some days, because of the subtle changes in energy levels, you might find for the first few exercises you have to drop a little in weight. There is constant change happening within our bodies and it is an excellent discipline to become aware of your energy level as well as your food intake, for it helps you understand the overall needs of your body. I know I have mentioned the need to brace your stomach muscles as you lift weight, but let me mention again the term I use – set your abs. It is important to protect your back by tightening the deep abdominal muscles. The more your use these muscles, the more strength you will develop, and the more you will protect yourself from injury.
Leg weights:
¨ Sitting Leg Raise.
Movement:
Sit upright in your chair.
With controlled movement lift foot until leg is parallel
with the floor and the knee almost locks, then slowly
lower foot to the ground. Foot should be flexed so
toe is pointing to the ceiling and heel to the floor.
This whole movement should be to the count of
four/ five seconds.
Do 10 reps for both legs.
Gradually increase the sets to three
Advice:
This exercise strengthens the legs, especially the
hamstrings and calf muscles (the back of the legs).
¨ Side Leg Raises.
Movement:
Stand behind your chair, using it for balance.
Swing right leg out in a sideways movement until you
feel a stretch beginning in your inner thigh, then
bring feet together again. Do 10 repeats, then change
legs and do the same.
Start with one set and gradually increase to three sets.
Advice:
This movement works on the inner thighs and hips.
Don’t strain. Keep back straight and focus attention
on the hips. All movement should take place from here.
¨ Diagonal Kick.
Movement:
Using the chair for balance, swing leg diagonally
across the body, keeping leg straight. Concentrate on
the heel as you move the leg across the body.
10 reps on each side. Increase to three sets over time.
¨ Added challenge: When you are ready, add an
arm movement to this exercise. Using a light-weight
dumbbell, swing right arm backwards as you move right
leg across body. Turn you head so you are watching
your arm movement.
10 reps a side. 2 sets
Advice:
Works on hips, lower back as well as shoulders and arms.
¨ Hip Curls
Movement:
Sit on an Exercise Ball if you have one, otherwise stand
with legs a hip-width apart. Now slowly rotate your
hips in a circle. Upper torso should remain still, and
pelvic area should gyrate as in belly-dancing.
10 circles one way then 10 in reverse.
Advice:
This break from the leg weight exercises helps releases
the tension in your hips.
¨ Standing Knee bends.
Movement:
Using chair for balance and bend knee so that heel raises
up under the buttocks. Do this very slowly to the count
of five. Try to keep both knees as close together as possible.
Keep shin and foot parallel with the floor.
Start with two reps on each leg. Increase these reps
gradually until you are able to do 10 reps on each side.
- Standing Hip Extension
Stand at side of chair. Keep leg straight with knee
locked as you slowly take the leg back as far as possible.
Advice:
This is a strenuous exercise, and should be done
carefully, starting with only one or two repeats for
each leg until your muscles strengthen. It works on the
hamstrings, buttocks and lower back. Remember to only
take the leg back to the point where it is comfortable.
This completes the leg weight section. Remove your leg weights.
Upper Body Dumbbell exercises
I have included a number of exercises in this section, and to begin with, if the group is trying to make this an hour long session you will not be able to complete everything listed here, but if you use all the exercises over two or three sessions it will give your body the challenge and the variety it needs. In a few exercises I suggest to use light weights. When you start you might only be using 1 or 2 kilos, so the light weights you could use in this case, are the half kilo bars that go in your leg weights, or you can buy ½ kilo weights. As you grow in strength you will find your heavy weight will creep up to maybe three or four kilos and the light weights will then be one or two kilos. If you wish, at the beginning you can use the same light weights for all the exercises, and you will discover your own strength and what works best for you.
¨ Press-ups. (stand or sit)
Movement:
With your back straight grasp dumbbells so wrists
face forward and bring weights to shoulder height.
Make sure you ‘set your abs’ then push weights
toward the ceiling, extending arms to the full, above
your head, but don’t lock the elbows and don’t look up.
Carefully return weights to shoulder height.
This movement should be done slowly to the count of 4/5 seconds.
¨ Alternate method is to have wrists facing in
towards each other, and lift from this position.
Advice:
Works your shoulders and upper back. This exercise
can be done standing, or sitting on an exercise ball,
or a chair. It is important to make sure you do not
arch your back. This can cause injury. As soon as
you feel the weights are too heavy and you are
bending backward in an effort to push up, stop. You
are not working ‘in form’ and this can be dangerous.
¨ Bicep Curls
Movement:
With a weight in both hands, held at hip height.
Have the wrists facing the body and legs a hip-width
apart, with knees soft. ‘set your abs’. Tuck arms
hard against your sides so they can only move below
the elbows. Begin to lift up towards the shoulders,
turning your wrists upwards as you raise the
dumbbell, then return to hip height turning your
wrists back facing the body.
This exercise should be done slowly to the count of
5/6 sec.
10 reps. Increase to 3 as your strength improves.
¨ Alternative.
Sit on ball or chair, hold dumbbells at your side.
Sit tall, and only use your forearm as you lift the
dumbbells towards your shoulders, turning the
wrists as you lift, then slowly return to staring position
10 reps. Increase sets over time.
Advice:
This exercise can be done standing, or sitting. It
works on the biceps and forearms. Keep your arms
tucked tightly against you sides as if you are holding
a newspaper under your arm, so the movement comes
from the elbows only. All that should be moving are
the hands, wrists and lower arms. Do not sway your
shoulders or you will hurt your back. Use your
stomach muscles and your lower torso to give you
further strength for the lif
¨ Bent-over Raise.
.Movement:
Bend forward from waist, back is flat & straight,
hands holding the dumbbells are dangling at arm’s
length in front of you. Raise arms outward like
the flap of a wing until arms are straight and level
with shoulders, then lower to original position.
Do this to the count of 5 sec.
10 reps. Gradually increase to 3 sets.
Advice:
Be sure to use light weights for this exercise. It
¨ Triceps Drop
Movement:
Stand with legs apart and knees soft. ‘set your
abs’ Using one dumbbell held in both hands,
place it over your head so your elbows are bent
and the dumbbell is hanging down behind you.
Inside of arms should be brushing the ears as you
begin to lift your arms upwards into a full extension.
Don’t lock your elbows. As you push upwards
open you hands a little so the dumbbell can be
pushed to full height, then slowly lower the weights
till your elbows are bent and the weight is again
behind your back. You will find as your lower the
weight that there are almost two movements, one
to the level of the back of your head, then squashing
the elbows against the ears as the weight is dropped
further down behind your neck. Do this to the count of
5 seconds.
10 repeats. Increase to 2 sets as you get stronger.
Advice:
This is a strenuous exercise that works the triceps
(at the back of arms.) and also the shoulders.
¨ One Arm Row.
Movement:
Hold dumbbell in right hand, wrist facing inward,
left hand and left knee balanced on chair. Keep
the back straight, look straight ahead – don’t drop
head. Start with dumbbell extended to the floor,
now pull up till dumbbell reaches armpit then extend
back to the floor. To the count of 4 seconds.
Do 10 reps, then change over and do other side.
Work up to 3 sets.
Advice:
Works on the back muscles, the shoulders and
the arms.
¨ Chest Fly
Movement:
Stand with feet a hip-width apart, knees soft. ‘set
your abs’. Hold dumbbells at chest height with wrists
facing in. Push back with elbows till chest is fully
open and shoulder blades are pinched together,
then bring dumbbells back together in front of chest.
10 reps, developing up to 3 sets as strength improves.
¨ Alternative:
Sit on ball or chair, lean florward slightly, and follow
the above instructions.
Advice:
This exercise can be done standing or sitting. It
works pectoral muscles of the chest and the arms.
Do not drop you hands, keep the weights at chest
height all the time. Never use an action that allows
hands and wrists to open out, always push back
on elbows so wrists remain facing into the body
and shoulder blades come together.
¨ Combination - Open Arm Fly & Overhead Drop.
Movement:
Lay on back on mat with knees bent. Begin
the exercise with arms extended high above chest
Wrists are facing in. Carefully open arms outwards
till hands almost touch the floor then return hands to
original position
Repeat 10 times.
Now with arms again extended above chest, stretch
dumbbells backwards over head till weights touch
the floor. Return above chest.
Repeat 10 times
Now turn wrists out (facing knees) and repeat
both exercises 10 times.
Advice:
Choose light weights. Before you begin extend your
arms above your chest and get into a comfortable
position. Wrists should be facing in the first part of
the exercise, then wrists are turned out to make it
a slightly different arm movement.
MAT EXERCISES
In this section of the hour’s programme we will be focussing on flexibility and strength. Most of the exercises are done on the mat and I will give a few instructions for those who have fit ball.
Once again there will be slight variations to some exercises, which keeps the body alert. It’s amazing how quickly the body can form habits or develop short cuts that manage to reduce the intensity of the workout. Again I remind you to breathe naturally. Concentrate on this breathing so you never find yourself holding your breath.
¨ Stomach Crunch on Mat (or Exercise Ball).
Movement:
Lay on your back on the mat with your knees
bent and your hand clasped under your head. In a
very slow movement lift head and shoulders off
the mat and hold in that position to the count of
20, then slow sink back down onto the mat.
Repeat this twice to begin with and as your stomach
muscles strengthen increase the time you hold your
crunch position.
Alternative movement
Using an exercise ball, sit in front of a wall, and
roll forward on the ball till your feet touch the
wall and your bottom is down a little way from
the top of the ball. Your legs can be straight out
or the knees can be bent slightly. This position
allows you to lean back so your shoulder blades
almost touch top of the ball. If this feels too
threatening just lean back until you begin to feel
a strain on your stomach muscles. Clasp hands
behind head making sure you don’t drop your
chin onto your chest. Now slowly lift your body
into a sitting position, hold briefly then lower it
making sure you do not move the ball.
15 reps, building to 50 as your stomach muscles
strengthen.
Advice:
This is a very good exercise for deep abdominal
muscles. Using the ball prevents any neck problems.
¨ Bridging.
Movement:
Lay on your back on the mat, legs are bent. Heels
and knees are together. With arms stretched over
your head lift hips and pelvis up till you are resting
on your shoulders and feet. Hold this bridging position
for 30 seconds. Carefully lower body.
Alternative position
Open legs wide, turn feet out (like a ballerina) and
with arms still above head, lift again and hold for
another 30 seconds.
Advice:
This exercise works on lower back muscles, hips,
buttocks, and back of legs (hamstrings). There are
for different sets of muscles to be activated.
¨ Side Kick
Movement:
Lie on your left side with your legs at full stretch.
Resting on your left elbow and place right hand
on hip. ‘set your abs’. Concentrate on holding this
core strength so you do not move your pelvis as
you swing your right leg forward then back behind
you in a pendulum movement. Do this slowly with
precision. Swing leg back and forth to the count of
20. Then raise leg into the air in normal side kick
movement, still holding abdominal muscles firm.
Raise and lower leg 20 times then rest.
These two movements form one set.
Now roll over and repeat with the other leg.
Advice:
Exercise works the hips, inner thighs, abdominal and
lower back muscles. ‘Set you abs’ for this exercise.
You will need to use your abdominal strength to
help with your balance.
¨ Climb the Rope.
Sitting on the mat, with knees bent. ‘set your abs’.
Lean back as far as possible, lift you feet off the mat.
To increase the level of difficulty raise your feet high
In front of you keeping them together. Work your hands
as if pretending to climb a rope. The count is fast and
works with the rhythm of the hands. Start with a count
of 60. Each session increase count until you reach 100.
Advice:
This is another excellent exercise for the
abdominals. The higher you can hold your feet
and the straighter you can set your legs (so your
body bends like a bow) the more work will
be done by the abdominals muscles.
¨ Back Extension – often called Swimming.
Movement:
Lay on your stomach on the mat, stretch both
arms above your head. Legs are stretched straight,
a hip-width apart. Simultaneously raise your left leg
and right arm, giving a diagonal pull across the central
area of your back. Then lower both and raise your
right leg and the left arm. Alternate from side to side
in a coordinated movement. The opposite leg and arm
are raised together, and the head moves up and down
with the arm movement. 12 reps a side. Rest then do
a second set.
¨ Alternative.
An Exercise Ball can be used for back extensions.
Lay face down across the ball and position it under your
rib cage. Wedge your feet against a wall, clasp your
hands behind your head. Gently raise and lower your
body arching your back so you feel the strain in the
centre and lower regions of your spine. Count to12,
rest, then do another 12. Reps can be slowly increased.
Advice:
¨ The Plank
.Movement:
Lay face down on mat, then raise your body up so
you are resting on your elbows and toes. ’set your
abs’ Hold your torso straight so it is in a line, level
with your shoulders.
Hold for 15 seconds. Over time gradually increase
this hold to a minute.
¨ Alternatively
Use an exercise ball. Kneel on mat with the ball in front
of you. Place elbows on ball and roll it away.
count as you get stronger.
Advice:
This is a very powerful exercise, strengthening the
back muscles, the abdominals, the shoulders, arms
and thighs. Because it is so strenuous it needs to be
done with care. Do not arch your back, nor stick you
bottom up in the air and only hold this position for a
short time to start with. As you grow stronger you will
be able to increase the count.
¨ Push-Ups.
Movement:
Beginners level. Get on your hands and knees
on the mat. Make sure your hands are directly
below the shoulders, and wriggle your knees back
a little so there is a slight slant to your body. Now
bend at your elbows and drop your face down almost
to the mat, and straighten again.
Repeat 10 times. Increase to 3 sets over time..
Next level up. Lay face down on the mat, curl
your legs back so your heels are above your bottom.
Make sure your hands are in a good position below
the shoulders. Keeping you body straight – like a
board – raise yourself up till your arms are straight.
Do not allow your back to sink. If you find you can
only push-up by raising the top part of your torso
first then the bottom part, this mean you are arching your
back so go back to the easier method because you will hurt
yourself. Once you have raised your torso and your arms are
at full stretch begin the push-ups.
Do 2 sets of 10, and increase to 3 sets as your
shoulders become stronger.
Normal Push-up. Lay face down on mat. Raise
yourself onto your hands and toes, lift your body
by straightening your arms, keeping your back and
legs flat like a board. Do not arch your back.
3 sets of 10 reps.
¨ Alternative.
Push-ups can be done using an Exercise Ball.
Roll out on the ball until you have placed your body
in the position where you can lean forward and
place your hands on the floor. Straighten your body
and legs so you are lying stiffly across the ball, then push
off the floor with your hands, raising and lowering your
body to begin your push- ups. The challenge comes from
the position of the ball. If it is at your ankles it is a very
challenging movement, but if it is only at your hips you’ll
find the push-up quite easy. The further down the body you
position the ball the harder the push up.
Advice:
The shoulders, arms, and back, benefit from push
-ups. There are three levels to this exercise. A
normal push-up is done on the hands and feet, but
this is too strenuous for older women. A modification
allows for a kneeling position, but is still a challenge.
Beginners start in an even simpler kneeling position.
Keep your hands below your shoulders at the start
of the exercise. Allow your elbows to bend and
straighten, so that your face drops down towards the
mat. Do not push your torso forward. Allow it to be
lowered to the mat with the bending movement of
your elbow.
¨ Corkscrew (Touching toes sitting down)
Movement:
Sit upright on mat with legs stretched out in front of
you, and arms outstretched at each side of your body,
at shoulder height. With arms out stretched, twist
slightly as you lean forward, touching right hand to
left foot. Make sure you bend at the hips and your head
drops low.
Straighten up and with precise movements turn to the
right. Bend forward again and let your left hand touch
your right foot.
20 reps.
Advice:
Sitting on the mat, back straight, legs apart, toes
pointing towards the ceiling. This exercise must
be done slowly, with precision. Drop the body
forward from the hips, and if possible bend low enough
so the head almost touches the knee. Gives flexibility to
back, buttocks and legs
¨ Tricep Dip
¨ Scissors
¨ Walking in the Air
.Movement:
Lay on your back on the mat, with legs stretched in
the air. Toes point at the ceiling. Place you hands
under your hips for extra balance. Now slowly lower
left leg till it almost touches the floor, while keeping the
right leg high in the air. Then raise left leg back to original
position beside the right leg. Now slowly lower the other
leg in the same way till the heel almost touches the floor.
Set your abs and only do 2 reps. to begin with. Increase
slowly until you can do 12 reps
Advice:
For some people this is a very strong exercise. Care
needs to be taken to protect your back if the deep
abdominal muscles are not strong. Of course
¨ Leg Circles
Movement:
Lay on the mat on your back. One leg stretched out
on the mat the other held high in the air. Now slowly draw
circles in the air with your toe. To complete the circles
correctly bring the foot down so it crosses the other
leg at ankle level, and back up until a full circle has
been made. Circle 5 times one way, then reverse.
5 times, now repeat movement with other leg.
Advice:
Yet another exercise that works on the a deep
abdominals muscles. To make this exercise a little
easier, the outstretched leg on the mat can be bent at
the knee.
¨ Hip Rolls
Movement:
This is the last deep abdominal exercise in this
section. All of these exercises work on core strength.
Make sure you ‘set you abs’ for this exercise.
Cool Downs – Stretching Exercises
The last five to ten minutes should be devoted to cooling and relaxing the body. These stretches will assist muscles to lengthen and gain flexibility helping to give your body a longer, leaner look. Of course the stretches extend our range of movement helping to carry out our daily tasks. Also they help to prevent injury.
I have indicated which stretches should be held for around fifteen seconds (10 if you are running out of time), so use the second hand on your watch until you are used to the timing. As you begin to cool down allow a meditative feeling to develop.
You may not have time to do all these stretches, so start with the easier ones, and keep adding to them as you become more proficient.
And as always - don’t forget to breathe.
¨ Cat Arch
Kneel on hands and knees on the mat. Back needs
to be level and flat, and head parallel to the floor.
Now arch your back as you lift your head. Hold for
a 4 seconds, then round your back so you can look
down through your legs. Again hold for 4 seconds.
You can repeat this whole movement three to five
times. Rest back on your heels, and move to the next stretch
– the back stretch.
¨ Back Stretch
Resting on your knees and heels, bend over sliding your
hands forward until your arms are outstretched and your
torso is resting on or close to your upper thighs.
(Almost as if you are bowing to some god) To extend this
stretch further carefully put your right leg back
behind you, dragging it slightly around to your left side as
you lean forward on your elbow and rest your upper body
on your thighs. Stay in that position for 3 seconds then gently
come back to the neutral position resting on the heels and
knees. Now repeat with the left leg to and stay in that
position for 3 seconds before slowly coming back to
the centre position, then relax.
¨ Spinal Stretch
Lay on your back on the mat. Stretch hands above
your head, stretch your legs and point your toes
forward. Breathe gently and hold for 15 seconds
¨ Hamstring and Calf Stretch
Laying on your back, lift one foot in the air, point
your toe towards the ceiling, lift yourself so you can
come up and hold onto your calf muscle with two hands,
keeping outstretched leg straight then rest you head back
on the mat, while keeping the other foot off the ground.
Hold leg for 15 seconds. Then repeat stretch with other leg.
¨ Buttock Stretch
Lay on your back on the mat, bend knees and keep feet
on the floor. Place left heel over right knee so it is wedged and
will not move then extend this leg so it’s fully stretched.
If possible reach down and clasp the extended leg then pull back
so your can feel the stretch across your buttocks and hips.
Hold for 15 seconds, and repeat on the other leg.
¨ Spinal Rotation
Laying flat on your back on the mat, arms stretched at each
side for balance. Bend your knees up towards chest and
without lifting your shoulders off the mat, drop both knees
over to one side. Turn head in the opposite direction so you get
a rotational stretch through your back. If you can manage
to straighten the top leg and extend it further until it almost
reaches the floor do so because this will increase the stretch.
Hold for 15 sec then return to neutral position and
repeat on the other side.
¨ Sitting up – bending forward.
Sitting up straight on mat with legs stretched out on front
of you, bend forward from the hips and either hold your
feet or if you can, drop your elbows onto the floor in front
of you and lean forward onto your legs. As the muscles in
your back, buttocks and legs stretch try to bend a little
deeper from the hips. Hold for 10 to 15 sec.
¨ Back Stretch.
This may seem difficult to begin with, but persevere
because it stretches both the back of your legs and
most of your back muscles.
Sitting straight on mat with legs stretched out in front
of you put the sole of your right shoe flat against the inner
thigh of left leg.
To extend this further reach across with left hand and
hold right knee, while with the right hand reaches down to
grasp the outside of the left ankle.
(you may only reach your calf to begin with).
Drop your head and allow the stretch to pull across
your back. Keep the leg straight so you will also feel
those muscles stretching. Hold for 10 sec
¨ Inner thigh stretch
Sitting on mat, bring the soles of your two shoes
together so you feel an inner thigh stretch. Make sure
you sit straight, and try to drop the knees as low
as possible. Hold for 15 sec.
¨ Side bend
Stand sideways, slightly out from a wall, with legs a
hip width apart, bend at hips as arm reaches over the
head so the hand can touch the wall. Once comfortable
try sliding other hand down your side until you can get
it past your knee. Hold for 15 sec.
¨ Thigh Stretch
Using the wall for balance take hold of left foot and
pull foot up towards your buttocks. (Try to use both hands
if possible). When balanced let go of the wall. It may
take a few weeks for you to regain your sense of balance
but it will come back. This will stretch your thigh muscles.
Hold for 15 sec then change legs and repeat.
¨ Outer Shoulder Stretch
Stand with feet apart. Bend left arm up and reach
over shoulder. With right hand press hard on left
elbow, so arm is pushed a little further down the
back. Hold for 15 sec, then repeat on other arm.
¨ Shoulder Stretch.
Stand with feet apart, place right arm across your
upper body and push on right elbow with your left
hand so you get a strong stretch through your
shoulder. Hold for 15 sec. Repeat on the other arm.
¨ Triceps/Shoulder Blade Stretch
Stand with legs apart. Clasp hand behind your back,
bend body forward as you push hands up behind you
so arms and hands go up towards ceiling and head drops
far enough down to see through your legs.
Hold for 8 sec.
Finish with some deep breathing
This is the end of the session.
Posted by Lyn on October 21st, 2008 :: Filed under Creative Writing