22/04/2015
FIVE MINUTE PHYSICAL EXERCISES TO KEEP YOURSELF FIT
Today we all are passing our lives in tremendous pressure. Approximately 52% of our world population is in the middle age which is the most critical phase in an individual’s life. Retaining your job under the threat of pink slip has given rise to many complex issues. Every individual is being expected to perform work single handedly which was supposed to be done by two workers. Those living in urban cities face additional challenges. Ask an individual: neither his parents, nor children, nor spouse, neither co-workers nor working agencies are satisfied from him. All this is leading to mental and emotional disturbances which are leading to havoc in his life.
Therapeutic exercises give you a possible way out of this stress. Therapeutic exercises are the systematic, planned performance of body movements, postures and other physical activities to prevent impairments, improve, restore and enhance physical functions.
Here are five minute exercises which everyone should perform to keep himself/herself fit:
First:
To start, Lie flat on the floor, face up. Fully straighten your arms along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always keeping the knees straight. Give some time for relaxation, and repeat. Remember to breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.
Second:
Start the second one by Sitting down on the floor with your legs straight out in front of you and your feet about 10” apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest for some time and repeat. Take care to breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.
Third:
For the third exercise, Lie down with your face down to the floor. You will be supported by the hands palms down against the floor. Remember to keep the hands and feet straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". Remember to breathe in deeply as you raise the body, and exhale fully as you lower the body, Rest before repeating.
Fourth;
Last but not the least, Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise 2-3 times and anticlockwise for the same duration to improve your trunk as well as arm muscles.
