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Founded  in 1970

Stretching

Simple exercises for the joints

 

This range of exercises promotes flexibility of the joints, which makes moving around a lot easier. It also increases blood flow to these joints, making them healthier and less stiff and painful

 

See exercise for the muscles, which also promotes joint flexibility.

See Shiatsu for some suggestions as to how to massage certain joints.

And go to Back Care for some further suggestion in this area.

Also, why not try a silica food supplement, which is great for the muscles, joints and bones.  Highly recommended.

 

NB These exercises ar designed for the general maintenance of the articular physiology. If you are under the supervision of your doctor or health care adviser, you may wish to consult with them, prior to undertaking this routine.

 

Before you begin…do this deep breathing relaxation exercise

 

Lie down on your back on a carpet with your knees bent and arms down by your sides and relax with deep lower abdominal breathing, tuck the chin in and straighten the spine as much as possible - just close your eyes and deeply relax, maintaining the deep breathing rhythm. A good guide would be to inhale for 5 seconds, hold your breath for 5 seconds and exhale for 10 seconds. It is during the exhalation that you achieve deep relaxation.

 

3 min

 

 

Spinal rotation

 

Whilst still in the same position lying down on your back, place the ankle of your left leg on your right knee and allow its weight to drag your right knee down to the left, turn your head and look to the right.  Deep breathing and relax the points of tension, like the shoulders, lower back and buttocks.  Do the same with your right ankle on your left leg and maintain a slow, deep breathing rhythm.

 

30 secs each side – 5 times

 

Spinal roll

 

Bring your knees up to your chest and roll your spine backwards and forwards down its length as far over on to your neck as possible – you can hold your hips up with each of your hands at this point, and gently allow your legs to descend to your rear to the point of placing your toes on the floor behind your head, if you can. Breathe in on the way up and hold your breath for a few seconds and out on the way back and over.

 

30 Secs – 5 times

 

Pelvis/Hip Stretch

 

Sit up and place the soles of both feet together.  Holding your ankles of both feet together with your hands, push your knees gently down with your elbows and lean forward slowly as far as you can, keeping a straight back, if possible whilst breathing out and hold for 10 seconds.  Release, breathe in and repeat.

 

2 minutes

 

Hamstrings stretch

 

Hold on to the outside of each foot with each hand and slowly straighten your legs out in front of you. If you can't hold this position with your legs straight, then let the hands drift up to the ankles or shins -  but the legs and the back must be straight – as you do more you will be able to get to your toes eventually.

 

Breathe in whilst moving back to the upright position and out as you stretch forward, assisting the stretch in a relaxed manner.  

 

10 times

 

Hamstrings and Hip Flexor

 

Open legs as wide as you comfortably can and stretch in the same way down the left leg, by placing both your hands on the shin, ankle or foot- in the centre by placing each hand on each shin, ankle or foot and on the right leg, by placing both your hands on the shin, ankle or foot.

 

5 times in each of the 3 directions.

 

Advanced rotation of the spine

 

Whilst in this position on the floor with you legs open wide, you can rotate your spine further, by placing both of your hands on the extreme left and right, outside of your open leg area and in line with your hips, and lean forward to touch your nose on the floor, or as far as comfortably possible.

 

5 times each side.

 

Shoulder girdle rotation

 

Standing with legs slightly apart - raise arms until they are level with the shoulder - rotate the arms by rolling forward and backward - palms up and palms down

 

10 times

 

Raise the arms above the head and in a wide circular movement whilst breathing in for 5 seconds and bring them to rest behind by placing the backs of the hands as high up the back as possible - whilst breathing out for 10 seconds.

 

20 times

 

Place the hands on the top of the head and rotate the shoulder girdle in increasingly greater circles behind the head and to the front so that the elbows touch in front of your eyes.

 

20 times

 

Complete this routine with the relaxation exercise you did in the beginning.

 

Lie down on your back on a carpet with your knees bent and arms down by your sides and relax with deep lower abdominal breathing, tuck the chin in and straighten the spine as much as possible - just close your eyes and deeply relax, maintaining the deep breathing rhythm. A good guide would be to inhale for up to 5 seconds, hold your breath for up to 5 seconds and exhale for up to 10 seconds. It is during the exhalation that you achieve deep relaxation.

 

3 min

 

 

 

15 minutes maximum