Easy exercises you can do sitting down
Tone, stretch and condition the muscle of the upper body using these easy exercises that are the basis of modern Kung Fu. And the best bit is, you don't even need to stand up!
Try them at home, sitting on a firm-backed chair, or print them out and take them when you next go on a plane to stretch your muscles and joints, improve circulation and help prevent Deep Vein Thrombosis.
1. Place your feet together and close your eyes. Breathe slowly and deeply. Clear your mind.
2. Keep your arms straight and raise them up in front of you so the hands are level with your shoulders. Form two fists with the thumb on top. Keeping your back flat against your seat back, clench your fists as tight as you can and push them forward. Hold for a second and release. Keep your breathing slow and steady and don't hold your breath. Repeat up to 49 times before relaxing your arms to your sides.
3. Open your hands, palms facing forward. Keep your arms straight and turn the hands so the fingers point toward each other. As you take a deep breath in raise your hands over your head. As you press your palms upward, pull your fingertips downward. Repeat up to 49 times, breathing naturally throughout, and then relax.
4. You can apply the same concept to your lower body, to stretch and tone your legs. Try to grip the floor with your toes, then pushing your heels forward and down against the floor. The rhythmic tensing of the leg muscle not only helps you stretch, but stops blood pooling in your legs and helps prevent DVT (Deep Vein Thrombosis).
Variations
If you can stand, try pushing your palms back behind your bottom. Also, try pushing your palms out to the side, pulling your arms back and stretching your chest.
Mind & Body Metamorphosis: Techniques for personal transformation by Dr Matthew Mills
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Andrew Butler, 9 months
This is one of the best tips i have found ... I am so glad i did as well as it has made a big difference in my life ! Having come from a martial arts background and then becoming dissabled this work out is brilliant for me and it gives me an insite into what i used to do !!!!
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