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 in a standing position with your feet hip-width apart and your hands by your sides.
2. Breathe in deeply, then breathe out as you tuck your chin to your chest and slowly round through the upper back and shoulders.
3. Continue slowly rounding through your spine, keeping your bottom tucked and engaging your core muscles as you bend forward and down.
4. Let your head and arms dangle at the bottom of the movement.
5. To roll back up, breathe in, then breathe out as you slowly roll back up, engaging your core muscles and stacking your spine one vertebrae at a time.
Exercise notes: Bend your knees slightly and move through a smaller range if your flexibility is limited.
Disclaimer: People with osteoporosis, a recent spinal injury or conditions aggravated by forward bending should seek advice before performing this exercise.
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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