Olga (19 page)

SITTING POSITION

How to sit up from a lying
position.

See how easy it is to do.

This method of sitting up from a lying position will eliminate undue stress on your lower
back.

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Hold the right leg behind the knee with both hands

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Extend the right leg forward as you bring or swing the body forward to come to a sitting position; you get a more effective abdominal workout without swing

Now you will do some sitting position exercises. Be relaxed as you
stretch.

Tune into your body and do not
overstretch.

Stretch to prevent and heal muscle soreness and
stiffness.

This will get the blood moving and raise your muscle and body temperature. It takes time and sensitivity to stretch properly.

Enjoy.
Smile.

Stretch The Upper Hamstrings And Back

Avoid pulling your foot to overstretch the tendons and ligaments in your
ankle.

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Hold onto the outside of your right ankle with left hand

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With your right hand hold above the ankle and press the knee down with your right arm (elbow)

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Gently hold the leg as one unit toward your chest until you feel an easy stretch on the back of your upper leg

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Keep your head forward and hold the stretch for 30 seconds

The upper hamstring and hip muscles will feel an easy
stretch.

Stretch For The Back

Aim to keep back straight, avoid rounding your
back.

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Bend right knee to the floor as you place right foot beside left knee

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With the right hand reach across your body to grasp your left toes or reach as far as is comfortable

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At the same time stretch the left arm behind your body

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Count to 30 seconds as you stretch the muscles in the upper spine, side of lower back as well as hamstrings

Movement should be more from the hip joint not so much as back rounding. This exercise as well will stretch the lower back and between the shoulder
blades.

The quadriceps should be soft to the touch.
(Relaxed)

Do not dip your head forward. Breathe easily and rhythmically. Change to the left foot and repeat these last 2 sitting
exercises.

Stretch The Groin And Hips

This stretch helps to improve circulation, maintain flexibility and prevent injuries as it loosens up any tight areas in your upper legs and hips. Avoid rounding your upper back and do not reach as far forward. Look straight
ahead.

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Sit with feet a comfortable distance apart (90° angle)

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Keep toes and feet relaxed and upright

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With a straight upright back and contracted abdominals slowly lean forward from your hips and try to grasp your toes or as far as is comfortable

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Reach down with your hands and hold your legs at a point that gives an easy stretch for the hamstrings, lower back and hips

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Look ahead and hold the stretch for 30 seconds

Breathe and relax. This exercise is essential in creating balance and stability as you
walk.

Stretch The Groin And Hips

This is a total back muscle stretch exercise. It will increase the stretch in your hamstrings and in your back as far up as the shoulder blades and as far down as the
hips.

Avoid rounding your upper back. Reach as far forward as is comfortable. Look straight
ahead.

•
Stretch both legs together in front of you

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In the same order follow the same directions as you did in the previous exercise

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This exercise requires good overall flexibility

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Hold this stretch for 30 seconds

Sitting Groin Stretch

This stretch will limber up your groin area and stabilize
tension.

Stretching with control will restore and maintain flexibility and help to develop stability and balance and may prevent cramps in your
legs.

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Clasp with your hands the soles of your feet together close to your buttocks

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Gently lean forward from the hips as your elbows press comfortably on the inside of your thighs until you feel an easy stretch in your groin.

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Hold this stretch for 30 seconds

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Relax your jaw and shoulders and breathe rhythmically

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No jerky quick bouncing movements

Enjoy. Be Happy.
Smile.

Stretches On The Knees

The forearm and wrist
stretch

This exercise will improve the flexibility of your hands and
wrists.

•
Look ahead

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Support yourself on your hands and knees

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Point thumbs to the outside and fingers toward the knees and palms flat

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Lean slightly back to stretch the front, back and inside parts of your forearms, fingers and wrists

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Hold for 30 seconds

You may find you are very tight in this area. Relax and stretch
again.

Stretch For The Back, Shoulders, Arms And Fingers

This exercise can reduce tension and increase flexibility in the shoulders, arms, fingers, sides, upper and lower back. Use the sponge
balls.

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From a kneeling position, sit comfortably on your heels and your forehead almost on the floor

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With a sponge ball in each hand, extend far and stretch arms in opposite directions, squeeze balls for 30 seconds

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Change arms direction and stretch and again squeeze sponge balls for 30 seconds

At the same time you do this exercise, why not give your tongue a workout. Stretch it out as far as you can and let it hang loose. Pout your cheeks, stretch your lips, open your
nostrils.

Sponge balls strengthen the muscles in your hands and wrists and increase flexibility in the muscles stimulating blood and energy
circulation.

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From a kneeling position, sit comfortably on your heels and forehead almost on the floor

•
Bring both arms forward and squeeze balls between each finger as previously described at the beginning of this chapter

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Squeeze balls between baby and ring fingers to the
count of 10

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Balls between ring finger and middle finger
to the count of 10

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Balls between middle finger and forefinger
to the count of 10

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Balls between forefinger and thumb to the count of 10

Nobody else notices my funny face when I do this humorous exercise! All the muscles of your body need to be stretched and
exercised.

Remember that so far you have exercised your ears, your nose, and now your tongue, etc. I believe this is quite an accomplishment, don’t
you?