Mobility Exercises
1 Stand erect; bend gently your head down to touch the
chest with your chin. Bend slowly back as far as
possible. Repeat. 5 to 10 times. Avoid jerking the head
to achieve positions.
2. Stand erect; bend your head to the side to touch the
shoulder with your ears. Bend slowly to the other side
as far as possible. Repeat. 5 to 10 times. Avoid jerking
the head to achieve positions.
3. Now rotate the head from left to right by keeping the
neck muscles loose and touching the chest with the
chin in front and the shoulders with ears at the sides
and as far back as possible at the behind. Do this
alternately towards left and right for 10 times at least
gently without any force and jerk. This will keep the
neck and shoulders loose and relaxed.
4. Stand feet apart and rotate both the arms from the
shoulder forward once and backward once. While doing
this, keep the arms loose and keep the elbow straight
so that you feel the weight of your arm. Do forward and
backward rotations 10 times or more.
5. Stand feet apart, catch the shoulders with your palms
and keep the elbow straight and parallel to the ground.
Now draw circles with the tip of your elbow forward
and backward 10 to 15 times vigorously.
6. Stand feet apart, keep the hands on hips, and rotate
the hips from left to right and from right to left. Feel the
whole hip joint is felt during the rotation. Keep the knee
slightly flexed. The head and feet must maintain in the
same position.
7. Stand erect. Put one leg bag with the toes on the ground.
Draw circles with the heels to the left and right. Repeat
this with the other leg. Do 10 ties at least with both the
legs.
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