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Schedule of Daily Exercises

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Excise 1

Standing with your heels and seat against a wall keeping your chine in, push your head back towards the wall and keep it back for the count of 5, then relax. Repeat 10 times

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Excise 2

Sit on a firm chair, put your right hand across your chest and hold the side of the chair. Stretch your left arm out in front of you and then twist to the left, taking the arm horizontally as far behind you as possible, turning your head to look over the left shoulder. Hold this position, then push and turn a little further, hold that position and then return to facing forward. Repeat 3 times with each arm.

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Excise 3a

Sit with your shoulders relaxed and chine drawn in looking straight ahead. Bend your head sideways to bring our right shoulder, hold it there, make sure your shoulder muscles are still relaxed and bend a bit further, then return to straight. (As you do the side bending, the profile of your nose should remain in the same place, to make sure you don't turn your head.) Repeat to each side twice.

Excise 3b

Now tip your head back looking up the wall andalong the ceiling and bring back to strieight. Repeat.

Change to tipping your head forward as far as possible to get your chin touching your neck and back to straight with chin pulled in. Repeat.

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Excise 4

Still lying on your back, knees bent, feet flat on the ground. Put your hands on your ribs at the sides of the chest. Breathe in deeply through your nose and out through your mouth, pushing your ribs out against your hands as you breath in. Repeat 10 times (remember it is as important to breathe out fully as it is to breathe in deeply.)
Put your hands on the upper part of the font of your chest. breathe in deeply through your nose and then breathe out as far as you can through your mouth. Push your ribs up against your hands as you breathe in. Repeat 10 times.

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Excise 5

Still lying on your back with your knees bent up, lift up your hips, so your bottom is off the floor and there is a straight line from shoulder to knees, hold it there for the count of 5, and lower. Repeat 5 times.

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Excise 6

Still on your back, with your knees bent up and feet on the floor, lift your arms to rest out on the floor sideways at shoulder level. Keeping both knees together, twist them to the right, trying to get the outside of your right thigh nearer the ground. Repeat to the left. Repeat 9 times.

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Excise 7

Lying on your front, head turned to one side, hands by your sides. (If necessary, you may put a pillow under your chest, but not under your waist, in order to get comfortable.)
Raise one leg off the ground, keeping your knee straight, making sure your thigh comes off the ground. Repeat 5 times each leg.
Raise your head and shoulders off the ground as high as you can. Repeat 10 times.

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Excise 8

Kneeling on the floor "on all fours", stretch the opposite arm and leg out parallel with the floor and hold for the count of 10. Lower and repeat with other arm and leg. Repeat 5 times each side.

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Excise 9

"Still on all fours" hump up your back and bend your neck downwards so you are looking at the front of your thighs. Then brace your arms so that you don't bend at the elbows, raise your head and flatten or hollow your back. (Front of your ribs down and bottom up). Repeat slowly and thoroughly 9 times.

 

General

  • Lie flat on a firm surface for about 20 minutes every morning or evening.
  • Repeat your deep breathing exercise at frequent intervals during the day.
  • Beware of your posture - correct it constantly, not only during your exercise periods but during he day whilst standing, sitting and walking.
  • Do some of your exercises EVERY day

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