Healthy B.P.M.

Lift, bend, tighten, contract, pulse, dip, lunge the list goes on. There comes a time (often lots of times) in your lifetime of exercise that a healthy dose of something slower and more gentle fit’s the bill. And I’m happy to oblige you with the following tips.

1. Sit in a comfortable chair keeping your feet flat on the floor. Relax your body gently press your abdomen back towards your spine and exhale. Pull your tailbone up as you release your lower back towards the floor. Hold and release your abdomen. Do this exercise several times to stretch your back.
2. While still sitting, arch your back and turn your head to the left, then inhale and exhale. Now turn your head to the right, still arching your back, and inhale and exhale. Next bring you head back to center and inhale and exhale. This helps to relieve tense neck muscles and is especially great if you sit in front of a computer all day.
3. Lean forward slowly in your chair as far as you can comfortably reach. Slowly drop your head toward your knees and let your hands drop down to your sides. Inhale and exhale deeply. Your back will love this.
4. Stand up and let your arms hang down to your sides with your palms facing in. Inhale deeply as you lift your left leg straight up. Hold your knee straight for several seconds, then lower your knee and exhale. Repeat on the other side. Don’t concern yourself too much with how high you’re lifting your legs. A little dab will do ya. This is a great stretch for tired leg and back muscles.
5. Stand comfortably about two feet away from a wall. Place your hands on the wall and keep your arms straight. Bend your arms and let your chin fall to within a couple inches of the wall. Straighten your arms, then bend again. Yeah it kinda seems like a wall push away but it’s also a good way to stretch the muscles in your arms and shoulders .
6. Ok time to sit again. This time let your left arm hang down over the side of the chair. Gently turn your head to the right side. Inhale and exhale deeply. Do the same thing on the right. Now ever so gently turn your head to the left side. Inhale and exhale deeply. Finish by rolling your shoulders back several times
7. End this session by standing or sitting. Be mindful of your posture. Slowly tilt your head back as far as is comfortably possible. Hold and inhale and exhale deeply. Now, tilt your head forward as far as it will comfortably go. Hold and inhale and exhale deeply. Hopefully you‘re feeling a little less tense and more relaxed.