The following exercises must be done in a slowly and evenly repetition, with some tension in your limbs. Your arms should not simply swing back and forth, but should move in a controlled with deliberate manner, almost as if they were resisting against an invisible weight, concentrate on your chi and donÂ’t strain your muscles.
COPING WITH STRESS: EXERCISE – ARMS, WAIST AND ABDOMEN (SERIES 3 OF 4)
The following exercises must be done in a slowly and evenly repetition, with some tension in your limbs. Your arms should not simply swing back and forth, but should move in a controlled with deliberate manner, almost as if they were resisting against an invisible weight, concentrate on your chi and don’t strain your muscles.
All of these suggest ten repetitions, but if you are just starting out, do as many as you feel comfortable doing. "No pain, no gain" may be true to some extent for accomplished athletes, but for the average person, pain often signifies stress.
Try to stay tuned to the sensations in your muscles and use common sense. If it hurts too much, it's time to stop. Do not strain your muscles. As you exercise, your muscle tissue actually breaks down. In order to allow your muscles time to restore themselves, work out every other day or exercise various body areas on alternating days.
? Stand with your feet a shoulder-width apart, stomach tucked in, and back straight. Extend your arms out to the sides with you, palms facing out. Bring your arms in together straight out in front of you, palms out, and extend back out. Do ten repetitions.
? Keeping your arms extended, bring them straight up together above your head, and then drop them so that they extend out to the sides. Repeat ten times.
? Arms still extended with palms facing out, move your arms forward in small circles. Do ten of these and then increase to a medium-size circle. Do ten repetitions and then ten more, making the largest circle you can. Repeat this cycle, moving your arms backward.
? Extend your arms out to the sides, bend them at the elbows, and make fists. Squeeze your bent arms together so that your forearms meet in front of you. This exercise works the chest and arms.
? To work your biceps, extend your arms straight down at your sides with your inner forearms and fists facing up. Bending at the elbow, squeeze your fists to your shoulders. In order to obtain the maximum benefit, pretend that there is a weight on your inner forearm and resist against the pressure as you squeeze up.
? Standing with your feet a shoulder-width apart, bend to the left, reaching slightly down and out as far as you can with your left arm. Your right hand can remain on your hip or your elbow can rise up simultaneously as you are reaching to the side with your left arm. Do ten repetitions and then repeat with the right side.
? Standing with your feet apart, place your hands on your hips or raise your arms to chest level and bend them at the elbows so that your forearms are directly in front of your chest. Keeping your hips circle your hips from left to the right, then vice-versa. Do this 5o times each.
? This one may be a little harder to do. Sit on the floor with your legs spread open as wide as possible and your hands clasped behind your head. Keeping your back straight and your elbows back, reach down toward the floor behind your left knee with your left elbow. Come up, pause, and then reach down toward the floor with your right elbow. Do ten repetitions.
? Sit on the floor with your knees slightly bent and your back straight. You can hold your arms straight out in front of you for balance or you can cross them over your chest. From this sitting position, slowly roll back so that your shoulders are just a few inches above the floor. Pause and then slowly roll back up to a sitting position. As you do this exercise, always press the small of your back downward, rather than arching your back, in order to prevent strain. Do ten repetitions.
? Lie on the floor with your stomach tucked in so that the small of your back presses down toward the floor. Bend your knees slightly and keep your feet flat on the floor. Clasp your hands behind your head, and, keeping your elbows back as much as possible, slowly raise your head and shoulders up off the ground. In order to help you do this exercise properly, pick a spot on the ceiling and raise your chin up toward that spot. Your head, neck, and shoulders should stay aligned and straight; you should not be "hunching" up, tucking your chin in, or using your elbows and arms to pull you up. If you don't do this exercise in the proper way, your abdomen will not benefit at all. If you do it properly, however, you will feel your abdominal muscles contract as you come up and relax as you come down. Do ten repetitions slowly and rhythmically.
? This is a more advanced form of exercise above. Lying in the same position, rest your left leg on your right knee. Lift your head and shoulders up in the same manner as above. Do ten repetitions and then switch legs for ten more.
Note: Do not strain your muscles!
Ronthoughts Journal – General Exercise