Good moves for old, bent or broken bodies. Stretching plus
Jan 4, 2022 15:59:02 GMT
rfan8312 likes this
Post by MikeMusic on Jan 4, 2022 15:59:02 GMT
After intense pressure from 1000s, well brian2957 here is my bit on why you have to stop the rot and enjoy doing it.
Interrupt me if I'm not clear enough
I do this every morning as my body was a mess and to keep the pain and stiffness away
Out of bed first thing, dress warm. If dead keen open a window and/or door.
Music on. Anything as long as you enjoy it. Check out my album playlist if scratching around.
If any of this hurts stop and work out what's going wrong. Pain is bad.
Lie down on your back. Carpet more comfortable than concrete !
Raise arms above your head, on the ground and stretch the left arm and leg away from your body
Relax
Then the right arm and leg.
Relax
Now both arms and legs.
Relax
Repeat once or twice more
Congratulations you just did Yoga
Still lying on your back with arms and legs on the ground inline with your body
Stretch left arm and right leg away from your body
Relax
Stretch right arm and left leg away from your body
Relax
Repeat once or twice more
Arms still on ground and keep them there
Bring left and right arms down but parallel to your body
You will only get so far, all fine
Repeat a few times, up to 10
Remember to breathe as deep as you can
Come back tomorrow or do a bit more...
Lying on your back still, bend your knees to about 45', feet flat on the floor a foot's width apart.
Good idea to have your lower back as close to the ground as you can so raise your hips and push your bum towards you feet.
Relax down.
Arms out from your body at 90' let your legs go to the left, to the floor if you can and turn you head to the right.
Now legs to the right and head to the left.
Do another or two if feeling keen.
You may get clonks from your spine or maybe other places. Good if so and not painful.
Knees back up and spread feet a bit wider.
Repeat above, legs one way head the other.
Still lying on your back bend knees and raise the legs, grabbing lower legs with both arms. Knees together
Rock from side to side a few times
Should feel good
From knees still together stretch out left leg, lift your head towards the right knee
Now stretch out right leg, lift your head towards the left knee
Relax down
How's this sound so far ?
Still lying down
Arms out at 90' from your body.
Bend knees to 45', feet flat on the ground.
Take knees to the left, on the ground so you lie on your left side. Right arm and hand on top of left arm and hand.
Turn head and look to the right.
Be aware this is a big twist for your lower back so careful.
Relax
Take your right arm around clockwise, touching the ground if you can, as close as possible if not.
Do that three times.
Now arm clockwise three times.
Turn to the right and do the same
All clear ?
Over onto your front.
Legs straight, arms straight out from your body
Roll from side to side so your chest feels the roll
As above, now on your front
Stretch the left arm and leg away from your body
Relax
Then the right arm and leg.
Relax
Now both arms and legs.
Relax
Repeat once or twice more
Still lying on your front with arms and legs on the ground inline with your body
Stretch left arm and right leg away from your body
Relax
Stretch right arm and left leg away from your body
Relax
Repeat once or twice more
Arms still on ground and keep them there
Bring left and right arms down but parallel to your body
You will only get so far, all fine
Repeat a few times, up to 10
Now onto your knees
Hands and knees at 90' to your body and the ground
Move backwards and forwards gently, then side to side
If feeling more dynamic push your bum right back over your ankles, arms still straight out on the ground (pose of the child)
Move forward hinging on arms, leaving legs where they are so your arms are straight and you back flexes concave (Cobra)
Repeat a couple of times if ok and enjoying it
*New
Pilates moves
Hands and knees on the ground, arms and thighs at right angles to the mat, shins and feet flat on the mat
Stretch out left arm and right leg both straight breathe in and out 5 times.
Now same on the right arm and left leg
If that's easy rotate the foot up in the air clockwise and anti clockwise at the same time
Hands and knees still on the ground
Bring the left knee as close as you can to your head, take the left foot out to the side and then the knee back to your head. Repeat 2 or 3 times
Reverse, so leg straight out to the back and bring the knee around, left leg and right.
Next will get your glutes nicely warm, still on hands and knees. Go gently this could be a lot first time.
Left leg to head 3 times, left leg still at 90' out to side, up and down 3 times, leg at 90', now sticking backwards, raise and lower 3 times, leg now straight out, raise and lower 3 times. Same leg small circles, 3 times clockwise and then anticlockwise. Leg horizontal out and back to centre 3 times then in and back to centre 3 times.
Now do the same with the right leg
Press or push ups either on your knees or your feet. Build up to 20.
Now breathing well go flat on the mat.
Head to the left. Arms at 90' to your body, work your legs out as far as you comfortably can.
Groin may complain
Breathe about 5 breaths, head to the right, about 5 breaths again
Bring legs together breathe 5 times, turn head back left, breathe 5 times
Leaving knees on the ground take your feet in a circle 3 times, then the opposite way
Still flat on the ground put the feet left and right so the rest of your body moves a bit, raise the feet so only the toes are on the ground, left and right again. Legs should be shaken not stirred
Wobble middle to left and right, wobble arms left and right
Yoga pose I love and relax well into
Assisted shoulder stand.
A shoulder stand but with the base of the spine on a soft footstool
Wonderful.
Not the one with a partner as shown on YouTube and others. Looking for pictures of my one.....
more to come...
What you need sooner or later if you keep going.
Bit of carpet, 1m x 2m or similar
Old blanket
2-3m belt
Interrupt me if I'm not clear enough
I do this every morning as my body was a mess and to keep the pain and stiffness away
Out of bed first thing, dress warm. If dead keen open a window and/or door.
Music on. Anything as long as you enjoy it. Check out my album playlist if scratching around.
If any of this hurts stop and work out what's going wrong. Pain is bad.
Lie down on your back. Carpet more comfortable than concrete !
Raise arms above your head, on the ground and stretch the left arm and leg away from your body
Relax
Then the right arm and leg.
Relax
Now both arms and legs.
Relax
Repeat once or twice more
Congratulations you just did Yoga
Still lying on your back with arms and legs on the ground inline with your body
Stretch left arm and right leg away from your body
Relax
Stretch right arm and left leg away from your body
Relax
Repeat once or twice more
Arms still on ground and keep them there
Bring left and right arms down but parallel to your body
You will only get so far, all fine
Repeat a few times, up to 10
Remember to breathe as deep as you can
Come back tomorrow or do a bit more...
Lying on your back still, bend your knees to about 45', feet flat on the floor a foot's width apart.
Good idea to have your lower back as close to the ground as you can so raise your hips and push your bum towards you feet.
Relax down.
Arms out from your body at 90' let your legs go to the left, to the floor if you can and turn you head to the right.
Now legs to the right and head to the left.
Do another or two if feeling keen.
You may get clonks from your spine or maybe other places. Good if so and not painful.
Knees back up and spread feet a bit wider.
Repeat above, legs one way head the other.
Still lying on your back bend knees and raise the legs, grabbing lower legs with both arms. Knees together
Rock from side to side a few times
Should feel good
From knees still together stretch out left leg, lift your head towards the right knee
Now stretch out right leg, lift your head towards the left knee
Relax down
How's this sound so far ?
Still lying down
Arms out at 90' from your body.
Bend knees to 45', feet flat on the ground.
Take knees to the left, on the ground so you lie on your left side. Right arm and hand on top of left arm and hand.
Turn head and look to the right.
Be aware this is a big twist for your lower back so careful.
Relax
Take your right arm around clockwise, touching the ground if you can, as close as possible if not.
Do that three times.
Now arm clockwise three times.
Turn to the right and do the same
All clear ?
Over onto your front.
Legs straight, arms straight out from your body
Roll from side to side so your chest feels the roll
As above, now on your front
Stretch the left arm and leg away from your body
Relax
Then the right arm and leg.
Relax
Now both arms and legs.
Relax
Repeat once or twice more
Still lying on your front with arms and legs on the ground inline with your body
Stretch left arm and right leg away from your body
Relax
Stretch right arm and left leg away from your body
Relax
Repeat once or twice more
Arms still on ground and keep them there
Bring left and right arms down but parallel to your body
You will only get so far, all fine
Repeat a few times, up to 10
Now onto your knees
Hands and knees at 90' to your body and the ground
Move backwards and forwards gently, then side to side
If feeling more dynamic push your bum right back over your ankles, arms still straight out on the ground (pose of the child)
Move forward hinging on arms, leaving legs where they are so your arms are straight and you back flexes concave (Cobra)
Repeat a couple of times if ok and enjoying it
*New
Pilates moves
Hands and knees on the ground, arms and thighs at right angles to the mat, shins and feet flat on the mat
Stretch out left arm and right leg both straight breathe in and out 5 times.
Now same on the right arm and left leg
If that's easy rotate the foot up in the air clockwise and anti clockwise at the same time
Hands and knees still on the ground
Bring the left knee as close as you can to your head, take the left foot out to the side and then the knee back to your head. Repeat 2 or 3 times
Reverse, so leg straight out to the back and bring the knee around, left leg and right.
Next will get your glutes nicely warm, still on hands and knees. Go gently this could be a lot first time.
Left leg to head 3 times, left leg still at 90' out to side, up and down 3 times, leg at 90', now sticking backwards, raise and lower 3 times, leg now straight out, raise and lower 3 times. Same leg small circles, 3 times clockwise and then anticlockwise. Leg horizontal out and back to centre 3 times then in and back to centre 3 times.
Now do the same with the right leg
Press or push ups either on your knees or your feet. Build up to 20.
Now breathing well go flat on the mat.
Head to the left. Arms at 90' to your body, work your legs out as far as you comfortably can.
Groin may complain
Breathe about 5 breaths, head to the right, about 5 breaths again
Bring legs together breathe 5 times, turn head back left, breathe 5 times
Leaving knees on the ground take your feet in a circle 3 times, then the opposite way
Still flat on the ground put the feet left and right so the rest of your body moves a bit, raise the feet so only the toes are on the ground, left and right again. Legs should be shaken not stirred
Wobble middle to left and right, wobble arms left and right
Yoga pose I love and relax well into
Assisted shoulder stand.
A shoulder stand but with the base of the spine on a soft footstool
Wonderful.
Not the one with a partner as shown on YouTube and others. Looking for pictures of my one.....
more to come...
What you need sooner or later if you keep going.
Bit of carpet, 1m x 2m or similar
Old blanket
2-3m belt
