Since we live in a physical world, it makes sense to stay physically fit. Below are 6 exercises or muscle stretches that should help:

• Bicycle crunch [x20] Lay on your back, flat on the floor with your knees bent and your hands behind your neck. Raise one leg, and while raising your upper body, use the elbow of your opposite arm to touch that knee. Now switch and twist to repeat this action with your other knee and elbow.
  
• Easy pushups with neck twist [x100] With your straightened body at a 45 degree angle, use a chair or counter top to push your body away from, then towards, the chair or counter, using your hands and arms. With each pushup turn your head side to side.
  
• Bend over with finger pushups [x20] While standing, spread legs about 2 feet apart. Then touch the ground with your hands spread and do 2 pushups with your fingers. These finger pushups should be done while standing on the front part of your feet to create a rocking motion with your body. Go back to standing upright and place your knuckles on your abdomen and flex the hand/finger joints against your stomach or chest.
  
• Spine twister [x50] While laying on your back, flat on the floor, lay both arms flat and stretched, reaching your hands out, away from your body to keep your shoulders flat against the floor. Rotate your lower body around your waste 25 times in each direction using your legs/feet to touch the floor on the opposite side of your body (right foot touches the floor to the left side of your body, then left foot touches the floor to the right side of your body). Hold the last position for 25 seconds.
  
• Crunch with hand joint flex [x100 (50 at a time)] Like a situp, lay on your back with your knees bent. Initially put your hands behind your head and raise your upper body towards your bent knees. While doing each situp, place your knuckles on your stomach or chest and passively flex the hand/finger joints against your stomach or chest. Done in 2 sets of 50.
  
• Shoulder twist with balance [x50] While standing or sitting, rotate your shoulders in a circular motion 25 times forward, then 25 times backward. If you're standing, spread your legs about about 1 foot apart, raise and lower your body using toes to coincide with each shoulder twist.
  

  return to Walcek Associates home page