Total Fitness Exercise

(Stretching)

Total fitness is a defense against fatigue, depression and stress. It helps strengthen and tone your entire body, restoring balance, poise and self-confidence. It leaves you feeling refreshed and revitalized, ready to cope with anything that life offers.

When should you do these exercises ?

Do them before eating; do them until at least 90 minutes after a meal. Do them on a morning; do them on an evening. Vary the times so that you do not become bored. Do some of them at work when you feel stiff, tired and tense.

CHEST AND BUST FIRMER

To strengthen arms, shoulders, back and chest

Hold your wrists at shoulder-height in front of you. Grip as if pushing each hand towards the opposite elbow. Hold for 10 seconds then release.

Repeat 3 times.

TRICEPS STRETCH

To stretch and tone the triceps and upper back

Raise arms and bend right elbow so that the right hand rests on the upper back. Hold right elbow with left hand and gently pull the right elbow in towards your head until you feel a slight stretching sensation in the back of your arm and across the upper back and shoulders. Hold for 10 seconds.

Repeat 3 times and change arms.

CHEST STRETCH

To stretch out the pectorals and upper arms

Stand with your feet apart. Clasp hands behind back then gently raise them, keeping your elbows slightly bent the whole time. Hold for 8 seconds.

Relax and repeat.

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WALL PUSH-UPS

To strengthen and develop the arm, shoulder and chest muscles

Stand about 3 feet from a wall. Raise arms to shoulder-height and place on wall. Slowly bend arms as much as you can to the count of 3. Then return to starting position to the count of 3.

Repeat 10 times.

PUSH-UPS

To strengthen arms, shoulders, back and chest

Lie face down, palms flat beside shoulders and toes tucked under. Breathe in, then, breathing out, push up as far as possible. Breathe in and lower to a couple of inches above the floor.

Repeat 5-10 times.

LOWER BACK STRETCH

To stretch out the hamstrings, inner thighs and back

Lie flat on back, knees bent, feet flat. Pull one knee towards you gently until you feel a slight stretch in the back of the thigh. Hold for 15-20 seconds.

Repeat with other leg.

CURL-UPS

To strengthen stomach and back

Lie on back, knees bent with feet and knees hip-width apart. Place hands lightly on stomach. Press your back to the floor. Slowly curl up from the stomach and raise shoulders and head a couple of inches, reaching with both hands towards knees. Gently lower. Breathe out going up, and in going down.

Repeat 5 times, pause, then repeat 5 times.

ELEVATED SIT-UPS

To strengthen abdomen, back and neck

Lie on your back, feet pointing to ceiling, knees slightly bent, arms by your sides. Using abdominal muscles, raise head and upper torso, exhaling as you reach forward with hands past your thighs. Inhale and relax back without letting head touch floor.

Repeat 5 times.

SCISSORS

To firms up stomach and thighs

Lie on back with knees bent, feet flat on floor. Raise one leg at a time, keeping small of back pressed flat on to floor. Then make scissor movement in air 5 times. Lower legs one at a time again and repeat from start 5 times. Don't arch your back, and keep neck and spine in line.

LEG LIFTS

To strengthen abdomen, thighs and lower back

Lie on your back, arms outstretched. Slowly raise then lower each leg alternately, counting 5 to raise, 5 to hold and 5 to lower. Don't arch your back.

Repeat 5 times, relaxing between.

LEG RAISES

To strengthen abdomen, thighs and lower back

Lie on your back, legs together, arms behind your head. Keeping legs straight, raise feet gently from floor a few inches, keeping small of back pressed down on floor. Hold for 5-10 seconds.

Repeat 5 times.

BACK PUSH-UPS

To strengthen middle of back and shoulders and firm up thighs and buttocks

Lie flat on floor, knees bent, arms by your side. Pull your stomach in and breathe deeply from abdomen for 10 seconds, keeping lower back pressed flat. Then lift buttocks off floor by contracting them and using your stomach muscles. Hold for 5 seconds.

Repeat 5 times.

SITTING TOE TOUCHES

To stretch the inner thighs, spine, hamstrings, shoulders and back

Sit on floor, legs straight out in front, feet together, backs of knees touching the floor. Very slowly reach forward from the waist as far as is comfortable, clasping the calves, and keeping the spine and neck long. Hold for 10 seconds.

Repeat 3 times.

WAISTLINE FIRMER

To tone and strengthen inside and outside thighs, back and abdomen

From legs together position, slowly raise top leg as far as you can. Hold for count of 5, then slowly lower. Repeat 5 times. Keeping legs together, slowly raise them. Hold for count of 5 then slowly lower.

Repeat 5 times. Turn over and repeat both movements, 5 times each.

INNER THIGH STRETCH

To stretch out the groin area

Sit with the soles of your feet together and as close to you as is comfortable. Keep your back straight. Hold your ankles and press your knees downwards. Hold for 10 seconds then release.

Repeat 3 times.

LOWER BACK STRETCH

To stretch out the lower back, and inside and back of thighs

Sit up with left leg straight and right leg bent. Gently lean over the left leg from the hips until you feel a slight stretching sensation down the back of the outstretched leg. Hold for 10 seconds.

Repeat 3 times, alternating legs.

SPINAL STRETCH

To stretch out lower back and side of hip

Sit, legs outstretched. Place right foot over left leg, then place right hand behind you and left hand across your body for support. Slowly twist to right. Stretch body and turn head gently to side. Do 3 twists then change over legs; left foot over right leg and repeat exercise.

BACK STRENGTHENER

To strengthen the lower back

Lie face down on floor with hands under thighs. Gently lift head a couple of inches, hold and relax. Don't arch your back.

Repeat 5 times.

THE COBRA

To mobilize the spine and strengthen the back

Lie face down, palms flat on the floor at shoulder-height with elbows tucked into sides. Gently push up until you are resting on your elbows. Keep your spine and neck in line, still watching the floor so that you don't twist neck. Hold for 10 seconds then relax.

Repeat 5 times.

BACK STRETCH

To stretch out the centre of the back, and tone and strengthen the thighs, buttocks, shoulders, arms and abdomen

Lie on back with knees bent and feet flat. Raise arms out to shoulder-height and bend at elbows so that the backs of the hands are flat on the floor. Don't arch your back. Bring your right leg over the left, lowering the knee towards the floor. Hold for 10 seconds.

Repeat on other side.

TOTAL RELAXATION

Lie flat on back, knees bent, arms at sides and support the back of head with books piled to a height of about 4 inches. Breathe deeply from abdomen and concentrate on relaxing every part of the body. Start with the toes and say to yourself, my toes are completely and totally relaxing. Work up through the rest of the body: the legs, stomach, chest, back, shoulders, to the head, using the same relaxing words, but using your own version. A total relaxation session can last form 5 to 15 minutes or longer.

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