Step by Step Instructions to Maintaining a Healthy Life-Style
Owner’s Manual
11
2. SIDE LEANS: [Standing]:
While standing with a
slightly wider than shoulder-width foot stance, fix your eyes on an
object in front of you. Hold your torso upright by lifting your chest
then lean to your right side as far your flexibility will permit, while
keeping both feet planted on the floor for balance. Reach your
farthest, most comfortable lean, without any jerking motions. Then
rotate to the opposite side leaning as far to your left as your
flexibility will permit. Try to obtain a rhythmical cadence as you lean
from side to side. This simple movement will loosen up stiff and
unconditioned muscles, tendons and ligaments to the obliques,
the mid-to-lower back and the entire spinal column, and the
e n t i re abdominal region. Perf o rm as long as you like, 30
seconds minimum.
Side Leans
(Standing)
2
Arm Circles
3
3. ARM CIRCLES:
While standing
with a slightly wider than shoulder-width
foot stance, fix your eyes on an object in
front of you. Hold your torso upright by
lifting your chest allowing both arms to
freely hang to each side. Slowly start to lift
your arms in front of you, keeping your
elbows rigid if possible, and make large
circles with both your arms. Perform 5-10
circles with your arms in this direction then
reverse directions and perform 5-10 more
circles. Always perform this motion slowly
with no jerky movements. This simple
exercise will strengthen and increase the
flexibility to the shoulders, chest, upper
back, neck and arms.
Squat
4
4. SQUAT:
While standing with a slightly wider than shoulder-width
foot stance, fix your eyes on an object in front of you. Hold your chest
upright to obtain an erect back posture. Bend slowly at the knees and
allow your body to lower itself toward the floor. Only squat down as far
as you feel comfortable or until your heels start to raise off the floor.
Use your arms for balance by moving them in front of you if necessar y.
Squat down slowly and never bounce back up. Perform as many squats
as you feel comfortable with, 5-10 is a preferred minimum. Squats ar e
an incredible exercise for developing body balance and control while
strengthening the muscles of the thighs, hips, buttocks, groin area,
calves and ankles.
DESCRIPTIONS
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