Autofitness: Maximum Fitness with Minimum Effort Part 2
Filed under: Aerobic, Man, Muscle, Physical, Sex, Singles, Women — arlene @ 4:09 am
Unmentionables
We probably also at this time go to the lavatory. Even here there is a right and a wrong way.
Now you are probably going to say that I am going too far. After all, we have all been peeing and other things quite successfully all our lives. We learned these things before we could walk! The woman, and maybe also the man, will sit down. Be sure to sit down using your legs alone. Do not support yourself with your hands and try to sit slowly, feeling your leg muscles work. Don’t just flop down!
However, even if the man only stands there he can draw in his lower stomach muscles and release them several times and alternately close the cheeks of his bottom muscles several times (In later years this can help the flow of water). For the woman this is far more important. There are three groups of muscles which are often neglected. They are the rectal muscles, the vaginal muscles (particularly in need of exercise after a birth and an important sexual asset) and the urethral muscles. They should all be exercised several times when one is in a sitting position by concentrating on each group and tensing them several times and relaxing again
It is important at this point to do a minor exercise: hen we are passing water, it is very good to practise stopping the flow several times. Many of you will say this is ridiculous but there are other, older people, who sincerely wished they had done this more often. It is essential to keep control also of such muscles!
Teething
While the woman showers, let us imagine that the man cleans his teeth.
Even teeth cleaning is a form of exercise. Take your time, it’s not enough to change the early morning taste to that of some expensive toothpaste. Keep your tummy in and be aware of the muscles in your arms working. With time you will begin to identify each muscle as it works.
Then comes the massaging of your mouth with the rinsing water. This helps to keep the flexibility and vitality in your cheeks. Do it strongly, moving the water energetically around inside your mouth.
If you have a back problem, do not stand in a stooped position over the wash basin for any length of time. Bend your knees a little to get closer or support yourself with one hand on the basin (be sure it can stand your weight!)
Water ballet
In the shower the woman is now doing her private ballet.
If you have ever done aerobics or even watched them you will see that many of the flowing movements done in such exercises are a variation of the movements we do in the shower both washing and drying ourselves. Of course the breathing part of aerobics is missing but the movements remain the same and regular deep breathing is still essential.
We must be sure to stretch the arms out when we wash each one keeping the arms as straight as possible. As we wash our feet we must bow down by putting our bottom out at the back and keeping each foot a small step in front of the other. Now, in standing up, try to straighten the legs as far as you can before raising your body.
If you suffer any degree of back pain do not bend down like this. Rather rest your bottom against the wall and bend the leg up so you can reach each foot.
The floor of most showers are really booby traps — seeming to be specially constructed to cause many injuries. Be sure you have a non slip floor or secure floor mat.
As we wash our backs we can pull in our tummies and move the shoulders consciously and rhythmically.
As we stand in the shower and wet our faces and hair we can do the shoulder shrug! Raise your shoulders high and then drop them slowly down three or four times in a relaxed way. Do not drop them too suddenly as this can jerk your neck.
Now we begin to dry ourselves. This can really become a form of dance like the Chinese do with their flag-scarves or the disciples of Isadore Duncan in their natural Greek dancing.
You may feel that now again I exaggerate and, particularly if you tend toward a lower blood pressure, you may feel that the last thing in the world you want to think about is any form of dancing at a time when the day, with all its problems, is beginning. But this is the whole point of this programme. You may not feel like dancing and you may not feel like exercising – but you have to get dried after your shower! So we start by drying our hair (if you have washed it with the shower) elbows high and a brisk backward and forward movement from the elbows out.
Then we take the towel with one hand at each end and slowly dry our backs by extending each arm fully as we move the towel across our bodies.
To dry the front of our bodies, we move the towel in a similar way as with our backs, starting with our thighs and working up. Only when we come to the chest do we change to single handed up and down motions again, here keeping our tummy pressed in.
The lower legs and feet are dried in the same way as they were washed.
Once again, if you have back pains rather sit down on a bench or stool to dry the feet and lower legs.
