Here's a routine workout, which you
should do everyday, just to keep your body supple and limber.
Neck
Stand with your feet 15 to 18 inches
apart, and hands on your waist. Stretch your neck to the left, roll it
back and stretch to the right. Repeat slowly 4 times, moving your head
in opposite directions. If bending your neck forwards doesn't make you
dizzy, move your neck clockwise and anticlockwise, twice.
Shoulders (10 times
in each direction)
With your hands on the side, shrug
your shoulders back, up, forward and down again. Place your fingers on
your shoulders and rotate your elbows forward in as wide a circle as possible,
and then backwards. With hands on the sides, swing them round and round
forwards and backwards.
Arms (10 times in each
direction)
Raise your arms to your sides, stretch
them outwards, and bring them forward till they meet. Then stretch them
as far back as they go. Don't forget to repeat 10 times! Clasp your fingers
behind your buttocks and stretch them as high up as they go. Bring down
and repeat.
Waist (10 times in
each direction)
With your hands on your waist twist
as far back as you can go, in each direction. Don't move your upper body.
Make sure you feel the stretch on your waist. Bring your arms up straight,
shoulder level and swing
them backwards in each direction,
once again feeling the pull in your waist.
Stand with your feet 3-4 feet apart,
hands on hips, bend your knees slightly, and bend to the left and then
right. Make sure you bend sideways and not forwards. Feel the pull in your
waist.
Lower back stretch
(5 times)
Stand with your feet together, knees
straight, and slowly try to touch your fingers to your toes. Hold the stretch
for at least 7 seconds. Repeat.
Thigh Stretch (10 times
each foot)
With your legs about 3-4 feet apart,
try and touch the toes with the fingers of your opposite hand without bending
your knees. Swing your hands from one leg to the other.
The last 2 exercises may have strained
your lower back a little, so with hands on your waist and feet 15-18 inches
apart, simply stretch backwards and forwards a few times, in a bending
motion.
Once you finish the round of standing
exercises, it's time to get out your exercise mat and squat. Watch out
for Part II of our workout, tomorrow.
