Lincoln Piedmont Park Seventh-day Adventist Church Lincoln NE : Practical Exercise Tips and Ideas

Lincoln Piedmont Park Seventh-day Adventist Church

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Practical Exercise Tips and Ideas

Adapted from various articles from Fitness, Self, Natural Health and Prevention magazines:

Morning Stretch:
After you get out of bed, stretch your calves! The lower leg is one of the most highly stressed muscles during the night, especially if you are a stomach sleeper. After getting up, stand facing a wall, put one leg forward, bend it, and one leg back while keeping your body perpendicular to the floor. Press your heal to the ground, and hold the stretch for 20 seconds on each leg. This keeps muscles healthy and can prevent cramping.

Posture Exercise:
This exercise helps keep your upper body fit and improves posture! This can be done while sitting, at any time of day. Sit up straight and clench your shoulder blades together. Careful not to shrug the shoulders while doing this, and it may take some practice. Try to hold each clench for 8 seconds. Shoot for 10 reps at a time.

TV Routine:
Exercise while watching TV! These exercises allow you to stay upright so you don't miss what you're watching, and some things to do during commercial breaks.
     Alternating shoulder shrugs: Try to keep your elbows at a right angle while you alternate 30 reps.
     Seated leg raise: Sit up straight with legs at right angle to your body and the floor. Alternate lifting your leg, as if kicking something away. Do 5 kicks with one leg, then switch to the next. Continue for 3-4 sets.
     Inner thigh butterfly: Sit up straight, legs bent and knees falling outwards with heels pressed together in the middle. Pulse your legs up and down for 10-30 reps.
     "Kathy Lee Gifford Hips Abductors:" Lay on one side and lift the top leg about 8-12 inches from the bottom leg, then back down. Shoot for 10-15 reps, and 2 sets on each leg.