Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Start on the floor, lying on your stomach.
2. Place your palms on the floor in line with your shoulders, with your elbows tucked in to your sides.
3. Push your palms into the floor, lifting your head and chest off the floor while keeping the rest of your body grounded.
4. Return to the starting position.
Exercise notes: To reduce the intensity of this exercise, lift your chest only slightly off the floor.
Disclaimer: People whose back pain worsens with arching movements should perform this exercise with caution or seek advice before attempting.
After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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