An important notice
At the start of exercises, our immune system starts to increase gradually. But as we
start to become
tired gradually our immune system starts to decline. So each time you feel becoming tired,
stop and rest. Later restart the exercise.
What to wear?
Wear a short and tee shirt or a bath rob. If possible go outside to do these exercises in open air. These exercises include a lot of breathing. So an open fresh air is a lot better and healthier.
Warming up;
Start by warming up by opening your legs shoulder wide, loosening and relaxing all your muscles and lowering you shoulders, your hips and knees a bit, gently shake your hands and legs. Breath, abdominally, deep gently through your nose and breath out through your mouth a few times. Abdominal breathing is done by pushing your belly forward and backward instead of chest. Keep your body, partially or completely, in Warming Up shape during Each exercise when and where possible.
Coordinate both parts of Brain Do this exercise beside a wall. If you couldn't stand on one foot, with the a tip of a finger against the wall support your body.
1- Slap gently all over your body with both palms of your hands for a bout a minute. This activates all the nerves of the skin.
2- next rub both palms of your hands all over your body for about a minute to give it a gentle massage
3- Stand on your right foot and start to throw your left leg and right arm forward and backward about 30 times.
4- Stand on your left foot and do the same with your right leg and left arm.
Each side of the brain controls the leg and arm of the same side of the body. By throwing a leg and the arm of the other side of the body forward and backward, makes both sides of the brain work side by side, one throws the arm and the other throws the leg forward and back backward. This coordinates the works of the both parts of the brain. This makes the mind and and body stronger and more flexible. It also helps other exercises, which are to follow.
5- Stand on both palms of your hand for about two minutes,
After Warming Up exercise, stand on both palms of your hands, go beside a wall, put both palms of your hands on the ground, use your feet against the wall to walk upward to raise your body as far as you can. After that, stay like that about two minutes by counting from 1 to 120. It doesn't have to be for two minutes, it could be more or less.
6-Push up exercises,
A simple push up exercise made up by supporting your body horizontally on both legs and arms and lowering and raising the body many times. In this case, after Warming Up exercise, raise and lower your body for 30 times.
Stretch your neck
7- After Warming Up exercise, at a standing position, bend your neck left and right 30 times.
8- At a standing position, bend your neck forward and back ward 30 times.
9- At a standing position, turn your neck left and right 30.
Stretch your arms after Warming Up exercise,
10- Back head stretch your left arm: With your right hand pull the elbow of your left hand to the back of your head as much as possible and keep it there for half a minute by counting from one to 30.
11- Do the same with your right arm.
12- Under chin stretch your left arm: Put your left arm elbow between your right forearm and upper arm and pull it under your chin for half a minute by counting from 1 to 30.
13- Do the same with your right arm.
14- Massaging Your Hips
After Warming Up exercise, massage your hips by throwing both of your arms together left and right for one minute, 60 times. Each time, you throw your both arms left, slap your right hip with your left palm and slap your left hip with your right palm. Each time you throw your both arms right, slap your left hip with your right palm and slap your right hip with your left palm.
15- Massaging your chest
After Warming Up exercise, massage your chest. open both your arms as wide as possible, push your chest forward, breath deep abdominally slowly, and slap your right side of your chest with your left palm and slap your left side of your chest with your right palm. Do both slaps together 60 times and each time breath out.
Spin your hips After Warming Up exercise,
16- Spin your hips 30 times clockwise.
17- Spin your hips again 30 times but anticlockwise this time
Spin your knees after Warming Up exercise,
Start
18- Spin your knees 30 times clock wise
19- Spin your knees again 30 times but this time anti clockwise.
Spin your feet after Warming Up exercise,
20- While standing on one foot, spin the other foot 30 times clockwise and 30 times anti clockwise.
21- do the same with the other foot., spin it 30 times clockwise and 30 times anticlockwise
Stand on one leg after Warming Up exercise
22- Stand on one leg and raise the other leg as high as you can for one minute by counting from 1 to 60.
23- Stand on the other leg and raise the other one also for one minute by counting from 1 to 60.
This exercise helps to strengthen your sense of balance.
24- Squatting and standing after Warming Up exercise,
Squat and stand up 20 times. Each time you are squatting, count from 1 to 10. After that stand up and squat again. Each time you stand up, breath in and out abdominally, slowly and gently.
25- Bend your body forward after Warming Up exercise
While in a standing position bend your body forward for one minute by counting from 1 to 60. Keep your knees straight and try to make your head reaches between your legs.
Stretch your legs after Warming Up exercise
26- Push one of your legs and your body forward and push back the other leg as far as it can go for one minute by counting from 1 to 60.
27- Repeat the exercise for one minute but this time change the position of legs.