Handbook for successful ageing - 3.3 - 3.3.1

3.3 Exercises
  

There is no exercise which trains at the same time an entire group of muscles or keeps one joint equally flexible in every direction or stretches it equally. Therefore all my exercises are necessary for a holistic/integrated training like the one I offer you.
  

If you still not want to spend the time necessary for it you can create your own programme, but you should bear in mind that you have to practice strength, flexibility, stamina, stretching and concentration under all circumstances I will point out the exercises which you should not go without under any circumstances for your back’s sake. Have a break whenever you need one and once you are tired you can even reduce the number of your exercises. But you should never cancel/ go without them.
  

You should also emphasise what is important for your daily life. For me it is for example exercises that
   

- require particular effort, hence increase the basal metabolic rate during the next few hours and reduce the risk of osteoporosis

- strengthen the back muscles

- strengthen the knee and hip joints

- strengthen the hands and the fingers

- and make it easier for me to put on trousers with a closed waistband, like pyjama pants.
 

If you feel unwell during an exercise you should talk this over with your doctor/physician. If you suffer from osteoporosis, arthrosis, rheumatoid arthritis or back complaint, or if you have a replacement/substitute joint, you should ask him which exercises you shouldn’t do or which you should even intensify.
  

Breathe slowly and deeply, not jerkingly, even if an exercise exerts you at first. The deeper you breathe in and out, the faster the oxygen exchange in your blood and therefore also in your brain takes place. Breathe through your nose, since it warms the air and holds back bacterium and dust, holds back humidity and warmth when breathing out and, should there be any bad smells and toxic substances, it warns you not to keep on breathing.
  

Do all the exercises preferably quickly. Do every exercise three times while you breathe in and (three times while you breathe) out, as far as I don’t recommend anything different. If the capacity of your lungs isn’t enough/doesn’t last during longer lasting exercises, depart from them, but also consult your doctor. If I recommend to do an agility or stretching exercise only "a few times", you can also decide on the frequency of breathing.
  

In many exercises I only say that you should/have to do them with your left arm/leg. But also do them with your right arm/leg.
   

Do every exercise at first only a few breaths long in order to test/checkout where your limits are. After having found out your limits, raise the number of your exercises bit by bit in certain intervals - maybe weekly. How many exercises you eventually do depends on the time you want to take for them in the morning - that conditions your body for the entire day! - or another time of day. Keep to the number of exercises, even if it exerts you on one day more than on another, unless you feel sick. After having been ill you start with less exercises but step up quickly. Take the band for the exercise on the floor also with you when you go on holiday! If you can take only little time, you should at least start (doing the exercises). Probably you will enjoy doing these exercises so much in the course of time that you will have enough time for doing them.
  

The joints of a few of you will crack. That’s usual/normal and shouldn’t worry you. If a muscle cramps, stretch and move the limb. Continue doing the exercises as soon as the muscle has loosened. If it doesn’t loosen, stop the exercise for that day and raise the intake of magnesium (see above to 1.9.1 and 9.3.19). If your back is aching, leave out the exercise which causes the ache and consult a medical specialist for orthopaedics. Do this in general if you suffer from intervertebral disc degeneration.
    

3.3.1 Index
   

I put it at the beginning in order that you can imprint the order better and in order that you don’t forget any exercise.
  

1. Subside on your back and remain stretched in this position for a moment
  

2. Hold your hands under/below your head

a) draw up one leg and then push it away

b) throw/ toss the stretched leg in the air and draw it up

c) spread your legs

d) cross your legs

e) turn your bent legs and your upper part of the body/torso in contrary directions

f) put/place one leg across the other

g) push your pelvis up with the bent legs/while the legs are bent

h) stretch your legs while your pelvis is lifted

i) lift/hoist your head and your torso
  

3. Cross your arms at the back
  

4. Lift your head, arms and legs
  

5. Draw up one leg and stretch it contrary to the pull of the arms
  

6. Throw your legs backwards (build a candle)
  

7. Raise your head and shoulders
  

8. Push the legs forwards to come into a seating position
  

9. While you sit with stretched legs

a) lean forward

b) embrace the ankles

c) bend the legs and lift the lower legs alternately
 

10. Exercises for the pelvis

a) raise your pelvis

b) raise your legs alternately

c) circulate your pelvis
  

11. The (elastic) band underneath your feet

a) draw up your arms

b) lift your legs
 

12. Exercises for the arms with the physio band

a) pull the band over/ across your chest to the side

b) pull it across the chest diagonally to the front to the left and to the back to the right

c) pull it with the elbows resting on a table (or something else)

d) pull it with extended arms

e) take it stretched backwards across the head

f) pull with it one arm across the head to the other side
 

13. If necessary stand up off the dorsal/supine position
 

14. Lying on your side

a) bend your upper leg and push it away

b) throw it up and draw it up

c) lift the lower leg

d) swing your upper leg

e) form/make a "side backbend"
 

15. bend the knees and touch the heel
  

16. Do press-ups
  

17. standing on the hands and the balls of the foot lift the legs alternately
 

18. Let your body sag
 

19. Lying on your stomach/belly

a) bend your lower leg swingingly

b) lift the upper body by extending the bent lower legs clasping them with your hands

c) lift it from your own strength

d) circulate with your hands on the floor while your upper part of the body is lifted

e) lift your arms and legs one-sided

f) lift your arms and legs diagonally
 

20. Stand up from/off the face-down position
 

21. Thrust out your legs in the band loop while you sit in the armchair
 

22. Turn your feet
 

23. Stand up and sit down again
 

24. Stretch your legs alternately backwards in the band loop whilst your face is directed to the armchair
 

25. Bend your knees
 

26. Do an endurance run on the same position
 

27. Let your upper part of the body hang
 

28. Touch with one hand the other shin
  
29. Bring/Put your hands together on your back from above and below
 

30. Stretch your arms behind your back, then clasp your hands and lean your upper part of the body forward
 

31. Press your hands together in front of your chest and turn your fingertips forwards and backwards
 

32. Boxing
 

33. Clasp your hands behind your neck and put your elbows forwardly
 

34. pull the arm over the head
 

35. turn the upper body and the pelvis in front of a wall
 

36. slide up a wall with the arms and the back of the hand
 

37. pull the lower legs towards the posterior
 

38. straighten the knees in a step-position
 

39. Press your head and hands against one another

a) back of the head and hands

b) temple and hand

c) ball of the hand and forehead

d) fist and chin

e) sway your hanging head to the left and to the right
 

40. Circulate your shoulders

a) equally

b) contrarily
  

41. Lift your shoulders and walk on tiptoe
 

42. Move your feet

a) tilt your pelvis to the left, your upper part of the body to the right and your feet to the left angle/side(?)

b) tilt your feet inwards and outwards

c) walk alternately on the inner and the outer part of your feet

d) stand alternately on your toes and heels
 

43. Move/Push your upper part of the body to the left and to the right and bend in all directions
 

44. Jump in a straddle
 

45. Swing both arms simultaneously to the left and to the right
 

46. Swing and circulate your arms, or work with weights
 

47. Finally swing your hanging arms widely forwards and aback

Forewards

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