Exercise # 7: Middle and Lower Spine

In this exercise, you will have to use your own judgment about the positioning of your body so you can obtain the maximum benefit. Sit on the floor, with your knees bent and the soles of your feet flat on the floor. It is preferable to have your feet spread apart, and your knees bent.
as little as possible, the degree of bend, and the distance apart will depend on you. Clasp your hands together, behind your head, and extend your elbows forward. Lean forward, and touch your left elbow to your right knee. If you can perform this movement with little or no exertion, your knees are bent too much and your legs are not spread wide enough apart. The correct posture for this exercise is when you can barely touch your elbow to your knee. After continued practice, you must reduce the degree of the bent knee, and spread the legs wider. After you touch your elbow to the knee, return to the original position, and touch your other elbow to the opposite knee. Repeat the exercise, 5 times with each elbow. Alternate elbows with each touch.
stretching exercises
Exercise # 8: Lower Spine and Legs

Lie flat on your back on a firm surface, and not on a soft mattress. Place your hand palms down underneath your buttocks and rest your weight on your hands. Without bending your knees, lift both legs straight up, and spread them apart as far as you can. Continue this motion back and forth, first spreading the legs as far apart as you can, and then bringing both legs back in the other direction, crossing them, as far as possible. Perform this exercise 10 times, rest your legs, and perform it another 10 times.
stretching exercises

Exercise # 9: Legs and Ankles

Lie flat on your back, on a firm surface, arms stretched towards your toes. Place your palms flat on the floor. Keeping both feet together, raise them upwards and bring them over your head until your toes touch the floor behind your head. Use the palms of your hands on the floor for extra leverage to lift your legs up and over your head, and to help raise your hips off the floor.
The first few days you perform this exercise, it is not absolutely necessary to have your toes touch the ground. However, without overexerting yourself, bring your toes as close as possible to the ground. Pause when your toes touch the floor, and slowly bring your legs back to the original position. Perform this exercise 5 times.
stretching exercises

Exercise # 10: Spine and All Joints

Many years ago, physicians discovered that many body disorders were caused by pressure of the spinal vertebrae upon specific nerves. This discovery resulted in the widely practiced and accepted treatment of chiropractry. One of the most common treatments consists of body suspension in which the patient is suspended by use of a strap fastened to the upper part of the torso. When suspended by this strap, the weight of the lower body stretches the spine and reduces the pressure between the vertebrae, thus eliminating the pressure on the affected nerves and curing the disorder. This same procedure can be used to stretch and straighten your spine, and we recommend the following exercise, which requires high vertical bars. If these are not easily available, try to improvise with a door or overhanging ledge. Grasp the bar firmly with both hands and hang as long as you possibly can. The bar should be at least 7 feet off the floor, so that your body is swinging free of any support from the ground. Swing your body forward and backwards. When your hands become tired, allow yourself to drop softly to the floor, landing on your feet. Repeat this exercise several times, being extra careful not to overexert yourself.^_^
stretching exercises

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