Do each of the exercises five (5) times one right after another before starting any of the other exercises. Sitting up exercise
It is not necessary to do the sitting up exercise during this warm up session because the sitting up exercise should be at the end of the exercises when your body is already warmed up. Length of Time For Exercising
This exercise regimen takes no more than 15 minutes a day. This can be done in smaller batches during the day but do not redo an exercise which has already been done. Best Time
Find the best time for doing the exercise routine. This may depend on convenience due to other tasks but if you can find the best time for your overall stamina and preparedness and desire to do the exercise, then this will increase the ability to complete the set and also the possibility that you will not conveniently forget to do them BREATHING Breathe in on the up movement and out on the down movement. It is difficult to get into the rhythm at first, but in time you will get it. It is not always necessary to breath in and out on each repetition. Some of the exercises are small and you can adjust your breathing to fit the cadence of the exercise. Some exercises like the gentle roll, finger flex, hand flex breathe in for 5 repetitions and out for 5. Others can be breathing in for two exercises and out for two. Just be sure you breathe enough to get oxygen to all parts of the body during the exercise. NEVER OVERDO In addition to the principles above: Rest 15-20 seconds in-between each exercise. Take a break for a day once each week. WARNING: Leg and sit-up repetition numbers will be much less – even half of the number of arm and feet exercises. Do not overdo it. Go to the first feelings of strain and stop. Never force yourself or a particular exercise. AFTER PERIODS OF LAPSE Normally you should not miss days but there are certain days when you will not do them – sickness, feeling very down physically, even forgetting them, or when days are filled with unusual events. In such cases, drop back 10 exercises and start working up in the succeeding days to the previous high level. AT THE BEGINNING OF THE EXERCISES Do not do exercises after eating unless it is a very light snack Drink a glass of water or juice before beginning the exercise session. If you forget before the exercise and remember half way through, drink a glass if you had not drunk any fluids within the last 30-45 minutes before starting the exercise. It is most important to drink. AT THE END OF EXERCISE – (this will be repeated below) You should not be breathing hard or feeling any pain or tension in any muscles. If any of these occur, you are overdoing the exercises or are not doing them correctly. Mentally give blue healing and clearing energy through each leg and each arm and then whole body. Drink another cup of water. TO DETERMINE THE STARTING PLACE FOR EACH EXERCISE Do this one time only the first time you have ever done these exercises, or after an extended break (more than a week.) Do the warm up exercises of 5 each for all of the exercises except sit ups. Then, do each of the exercises alternating leg and arm exercises until you feel the first signs of any stress whatsoever for each exercise and stop. This will be the base number of repetitions for that exercise. After setting the comfort level for each exercise, do not do it again until the next day. MUSCLE AREAS NOT COVERED BY THESE EXERCISES These exercises should be done at a different time from those done while lying down 1. Reaching down to the floor - this should be done similar to the exercises below 2. Walking up stairs. 3. Walking. Should build up distance over time, but usually not more than 1 hour at the most unless you are in training. 4. Running. This should not be done if you do not feel up to it. I find that after a certain age, or after not having done exercising for an extended period, running should be developed very slowly, or not at all. In most cases, this exercise should be done only if you are in training for some particular contest. EXERCISES UPPER BODY (Do while lying flat on back) Side by side arc swing
With arms stretched out straight up in the air over head, place hands side by side. Bring arms down in an arc to pelvic area but do not touch body, and back up again. Arm lift and cross over
Spread arms out at right angles to the body at shoulder level on either side. Bring them up overhead and cross over going as far to the other side for each arm as is comfortable and bring them back to original position. Wing Flap
Put arms straight out at shoulder level at right angles with the body. Fold arms in so fingers touch chin. In this position move the arms up and down with elbows touching body below rib cage and up again to shoulder level. Punching Air
Punch a bag but as if it is over you at arms length and alternating arms. Biceps Flex
With arms close to body, bring the lower arm and hands up to touch the shoulder and then back down. Hand Twirl
With your elbows resting on the floor/bed and your arms straight up in air, move the hands in a circle at the wrist. Do half of the repetitions you have attained clockwise and half of the number counterclockwise. Hands can be open or clenched. Hand Flex
Clench the fingers into a fist, and then release them straight out. This can be done together with the punching air exercise. Finger Flex
With arms set as in the hand flex exercise, keep the fingers straight and at right angles to the arm. Move each finger in order down. As each finger moves down, the previous finger will automatically come back up. Do this exercise from the thumb to the little finger and then reverse from little finger to thumb. Do both hands at the same time. At first, this will be difficult and may be more difficult for one hand than the other. Do the exercise slowly being sure that you are keeping the order and the depth of the dip of the fingers. This will speed up when you have achieved a balance between the two hands and between the fingers of each hand. This may be the most difficult exercise to accomplish. LOWER BODY (Do while lying flat on back) Knee bend
Do each leg separately. Bring knee up to chest level. Do not touch chest or strain in any way to bring knee past a comfortable point. Straighten up leg and touch it down on the bed or floor. Repeat the number of repetitions you have attained or until you start to feel the muscles hurt or get tired if below that mark. Do this with the other leg. Be sure to breathe as directed. Folded knees together
Fold knees and put your feet flat on the bed or floor at a comfortable distance from your behind. Drop knees down to the side - to a position just above the bed or floor, and then up again to the starting position. It is usually helpful to have your arms out straight by your side on the floor/bed for leverage. Do not attempt to touch the floor/bed surface. The end points where the knees are at each point should be comfortable to you and without strain. Foot whirl
With the legs together flat on the floor/bed, (this is easier if feet are slightly off the end of the bed), move your feet at the ankle in a circle. It is helpful to roll them in one direction for half of the exercise and in the opposite direction for the other half. Toe curl
With the legs together flat on the floor/bed, curl the toes down and release them. NOTE: This can be done together with the foot twirl. Achilles Tendon Flex
With the legs together flat on the bed, tense and release by moving the foot away from you and then back. NOTE: This can be done together with the foot twirl. Sit ups (Do this last)
Raise the torso only one quarter (1/4) way to a sitting position. Hold arms out stretched in front of you and then release them somewhat when lying back down. Your arms are meant to give you a forward thrust when you raise up. Do not do it with hands behind the head. COMBINING EXERCISES Some of these exercises can be done together where it is natural. You should not be doing exercises which need the support of other muscles to balance. Muscle groups may work against each other causing stress. Those exercises which may be done together are: 1. Hand flex with punching air 2. Toe curl and Achilles Tendon Flex with foot twist Repeat from above
AT THE END OF EXERCISE
1. You should not be breathing hard or feeling any pain or tension in any muscles. If any of these occur, you are over doing the exercises, or are not doing them correctly.
2. Mentally give blue healing and clearing energy through each leg and each arm and then whole body.
3. Drink another cup of water. GENERAL RULES FOR KEEPING HEALTHY
Basic rules when working at a job which requires you to sit long hours: Get up every half an hour for a walk around the room, or do something that does not require sitting. If you are working at the computer and the computer is doing something that does not need your input, get up. Do not just sit there and look at the screen. If you can do any other work while standing, do it. If anything is wrong with the screen, fix it immediately. The shattered or irregular refresh rate may cause you problems.
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