mlm opportunity network marketing - Exercise Home Workout

Try the Home Workout. One of the best ways to prevent an injury is to keep your muscles stretched and strong. And one of the best ways to ensure that is with a regimen of regular stretches and exercises. Below you'll find examples of both to keep your limbs limber and your sinews strong.

Back Stretches

General Advice: Hold stretches for about six seconds, release for six. Repeat five times, two or three times a day.

Exercise #1

Lie on your back
Press knees into chest, holding your shinbones with your hands.
Release and repeat.

Exercise #2

Lie on your back with arms stretched out, perpendicular to your body.
While turning your head to look at your right hand, pull your right knee close to your chest and try to touch it to the ground on the left side of your body.
Repeat on left side.

Exercise #3

Rest on hands and knees.
Dip your back, keeping head up and chin out.
Arch your back, pulling chin to chest.
Repeat.

Calf & Achilles' Tendon Exercises

Exercise #1-Calf Stretch

Stand about a foot from a wall, then extend one leg behind you, keeping both feet flat on the floor, toes pointed straight ahead, and your rear knee straight.
Move your hips forward, keeping lower back flat.
Lean into the wall until you feel tension in the calf muscle of the extended leg.
Hold for 10 seconds, then stretch other leg.
Repeat.

Exercise #2-Calf Stretch

Stand arm's-length distance from a wall (or tree, or lamppost - whatever is handy and gives you support).
Put your hands on the wall, keep your back and your legs straight and your heels flat on the floor.
Bend your arms and lean forward, trying to touch your chest to the wall.
Feel the stretch in your calf muscles.
Hold it for a few seconds.
Relax and repeat.

You can do this one leg at a time, or both together, depending on which feels like the best stretch. Don't bounce. Stretch gently and completely. Focus your attention on the calf muscle and see it in your mind's eye as it loosens and warms up. When you've done this enough times, you can put a one- or two-inch lift under the ball of your foot - a paperback book will do - and keep stretching.

Exercise #3-Achilles' Tendon Stretch

Get into position for calf stretch #1.
Lower hips downward as you slightly bend the knee of the extended leg.
Keep both heels flat on the floor and toes straight ahead.
Hold the stretch 10 seconds, then stretch the other leg.
Repeat

Note: This area requires only a slight feel of stretching. Hamstring Stretches

General Advice: Hold stretches for 10 to 30 seconds without straining or bouncing, which may create or increase muscle tears. Breathe deeply and rhythmically.

Exercise #1

Sit on the floor with one leg out straight.
Bend the other leg at the knee and press the sole of that foot against your opposite inner thigh.
Extend your arms as far as possible, grasping the ankle of the extended leg and pulling your upper body down as you exhale. Hold your bent knee close to floor and bend at the waist, keeping your spine fairly straight.
Hold 10 seconds, then relax.
Stretch the other leg.
Repeat.

Exercise #2

Stand and put your right foot on a step.
Keeping your leg and back straight, try to touch your chest to your knee.
Repeat with left foot.

Exercise #3

Stand and cross your right foot in front of your left.
Lace your fingers behind your back.
Slowly lower your forehead to your right knee, raising your arms as you go.
Repeat, crossing the left foot in front of the right.

Exercise #4

Stand about a foot from a wall and place your hands on the wall at shoulder-height, shoulder-width apart.
Take a step back while pushing into the wall.
Keep your back straight and press your heels into the floor.
Hold, then step forward and repeat.

Neck Stretches

It's important that you try to stretch your neck as much as possible, several times each day. When you need a rest, lie on the floor with your pelvis tilted up and your feet elevated.

Exercise #1
This will strengthen muscles in the sides of your neck.

Grasp the back of your head with your right hand.
Pull your head forward and to the right.
Repeat with your left hand.

Exercise #2
This will strengthen more of your neck's side muscles.

Place your right hand over your left ear.
Pull your head to the right.
Repeat to the left.

Exercise #3
This exercise lengthens muscles in the back of your neck.

Interlace your fingers behind your head.
Gently pull your head forward and down toward your chest muscles.

Exercise #4
This stretch lengthens muscles along the front of your neck.

Drop your head backward to extend your neck. Let your head drop naturally without forcing it.

Tennis Elbow Stretches

Finger Stretches

Twist a thick rubber band around all five fingers.
Keeping your elbow straight, try to straighten and spread your fingers.
Hold for three seconds, then relax your fingers.
Repeat until fatigued.
Switch hands and repeat.

Forearm Stretch

Straighten your arm in front of you, with palm down.
Flex your wrist toward the floor (to get the best stretch, use your other hand to push the fingers even farther down).
Flip your forearm over and stretch your wrist the other way.

Shoulder Stretches & Exercises

Hold each stretch for 10 to 15 seconds and repeat two or three times.

Tricep Stretch

Cross right arm over chest.
Pull right elbow with left hand.
Repeat on other side.

Overhead Tricep Stretch

Raise right arm.
Pull right elbow with left hand.
Repeat on other side.

Pectoral/Deltoid Stretch

Keeping chest out and chin in, lift arms behind you until you feel stretch in arms, shoulder or chest.

Do each exercise 50 times, three times a day. Take a couple minutes between exercises, if you wish. They should all be pain-free.

Pendulum Swings

Let arms hang naturally.
Form slow deliberate clockwise circles, starting with small rotations and growing to wide circles.
Repeat in counter-clockwise motion.

Saw

Bend elbow slightly and hold forearm parallel to floor.
Move arm back and forth, as if sawing.
Start slowly and progress to full swinging motion.

Shoulder shrugs

Raise shoulders toward ears while keeping arms at sides.
Move shoulders backwards in slow, deliberate circles.
Repeat with foreward motion.
Add one- to three-pound weights if you can complete exercise three times a day with no pain.

Forearm Exercises

Wrist Curls

Lay your forearm on a table with your hand hanging over the edge and your palm up.
Holding a 5-pound-weight, slowly flex your wrist 10 to 20 times.
Turn your hand over so the palm faces down.
Repeat 10 to 20 times.
Switch arms and repeat.

Arm Rotation

Standing or sitting, hold a 2-pound- or 3-pound-weight in front of you with your elbow bent at a 90-degree angle and your palm up.
Slowly roll your forearm to a palm-down position, then return to the starting position.
Repeat 10 to 20 times.
Switch arms and repeat.

Knee Exercises

Repeat these exercises several times with each leg. Over several weeks, increase the resistance by adding ankle weights or by looping purse straps or the handle of a weighted pail over your ankle. Start with one or two pounds, adding one-half pound at a time as you build strength.

Bent-Leg Raises

This strengthens the inner thigh muscle to balance the pull on the knee joint from the outer thigh, which is often stronger.

Sit on a chair and straighten one leg.
Hold for one minute.
Bend your knee to lower that leg about halfway to the floor (a 45-degree angle).
Hold for 30 seconds.
Return to starting position and rest for one minute.
Repeat.
Work up to four repetitions for each leg.

Straight-Leg Raises

This strengthens the thigh muscles to help support the knee joint.

Sit in a chair with one leg extended, resting your foot on a chair.
Lift that foot a few inches while keeping your leg straight.
Hold for 10 seconds.
Return to resting position for 10 seconds.
Repeat.
Work up to three minutes of lifting for each leg.