Your well­be­ing

Paradise - - Your Wellbeing -

These ex­er­cises are de­signed to en­cour­age a safe way to en­joy move­ment and stretch cer­tain mus­cle groups that can be­come stiff as a re­sult of long pe­ri­ods of sit­ting. They may be ef­fec­tive in in­creas­ing the body’s cir­cu­la­tion and mas­sag­ing the mus­cles. We rec­om­mend you do these ex­er­cises for three or four min­utes ev­ery hour and oc­ca­sion­ally get out of your seat and walk down the aisles if con­di­tions al­low. Each ex­er­cise should be done with min­i­mal dis­tur­bance to other pas­sen­gers. None of the fol­low­ing should be per­formed if they cause pain or can­not be done with ease.

AN­KLE CIR­CLES

Lift feet off the floor: Draw a cir­cle with toes, si­mul­ta­ne­ously mov­ing one foot clock­wise and the other foot counter clock­wise. Re­verse cir­cles. Do each di­rec­tion for 15 se­conds. Re­peat if de­sired. OVER­HEAD STRETCH Raise both arms straight up and over your head. With one hand grasp the wrist of the op­po­site hand and gen­tly pull to one side. Hold stretch for 15 se­conds. Re­peat other side.

KNEE LIFTS

Lift leg with knee bent while con­tract­ing your thigh mus­cle. Al­ter­nate legs. Re­peat 20-30 times for each leg. SHOUL­DER STRETCH Reach right hand over left shoul­der. Place left hand be­hind right el­bow and gen­tly press el­bow to­wards shoul­der. Hold stretch for 15 se­conds. Re­peat other side.

SHOUL­DER ROLL

Hunch shoul­ders for­ward, then up­ward, then back­ward, then down­ward us­ing a gen­tle cir­cu­lar mo­tion. NECK ROLL With shoul­ders re­laxed, drop ear to shoul­der and gen­tly roll neck for­ward and to the other side, hold­ing each po­si­tion about 5 se­conds. Re­peat 5 times.

ARM CURL

Start with arms held high at 90° an­gle - el­bows down, hands out in front. Raise hands up to chest and back down al­ter­nat­ing arms. Do these ex­er­cises in 30 sec­ond in­ter­vals. FOOT PUMPS Foot mo­tion is in three stages. 1. Start with both heels on the floor and point feet up­wards as high as you can.

KNEE TO CHEST

Bend for­ward slightly. Clasp hands around left knee and hug it to your chest. Hold stretch for 15 se­conds. Keep­ing hands around knee, slowly let it down. Al­ter­nate legs. Re­peat 10 times. 2. Put both feet flat on the floor.

FOR­WARD FLEX

With both feet on the floor and stom­ach held in slowly, bend for­ward to walk your hands down the front of your legs to­wards your an­kles. Hold stretch for 15 se­conds and slowly sit back up. 3. Lift heels high, keep­ing balls of feet on floor. Con­tinue these three stages with con­tin­u­ous mo­tion in 30 sec­ond in­ter­vals.

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