EXERCISES AND PAIN: HELP YOURSELF
• Butterfly.
Sit up with your knees bent and the soles of your feet together, holding the feet in place with your hands. Pull your knees up towards each other slowly. Once you have pulled your knees up as far as possible, begin to let them slowly fall back towards the floor.
• Leg extensions
Sit on the floor with one leg extended in front of you while the other leg is bent with the big toe pointing towards the opposite leg. With both arms together, reach towards the extended leg. Reach just until you feel a comfortable stretch. Reverse legs and repeat. Do this ten times on each side.
Remaining on the floor, spread both of your legs out in front of you. With both hands together, reach for your right foot, then in front of you, then to the left foot. Repeat this ten times.
• Toe touches
Sitting on the floor with both legs together and extended out in front of you, bend from the hips, trying to keep your back straight and your head up. Try not to bend your lower back. Reach for the lower part of your legs. Hold for a count of five and return to your starting position. Repeat ten times.
Stand up with your arms extended out from your shoulders. In an even motion, swing your arms from side to side, twisting at the waist. Try to remain relaxed as you do this to get a smooth even motion.
• Arm circles
Standing, with your arms extended out from your shoulders, begin to move your arms in a circular motion. Do this ten times and then move them the other direction.
• Windmills
Standing straight with your arms extended out to your sides, bend down to touch your opposite hand and toe. Come back up and reverse your hand and toe. Do this for a count of ten.
• Standing side bends
Stand straight with your arms extended out to your sides. Bend towards your right side letting your right arm go down your side and touching your right leg around the knee or as far as you can go. Do this just until you begin to feel the stretch in your left side. Reverse and do to the other side.
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