Exercise and Health Fitness

Simple Exercise: Getting your blood up

Filed under: Gym, Muscle, Physical, Trainer, equipment — arlene @ 4:27 pm

I have given you exercises which, as I said, assume that you are fit but, even if you are declared by your doctor to be in the best of health, there are some of us who tend toward high blood pressure and others who are on the low side. This must not be regarded as an illness when the readings are small and there is really just a tendency. However, the people who have low blood pressure will find the first exercise “Getting Your Blood Up” very beneficial and it will let them get out of bed with more energy and without the slight dizziness which can occur.

The ones who tend toward high blood pressure will not notice so much benefit from this exercise. Increased cardiovascular fitness/endurance though, decreases high blood pressure naturally.

As I said, if you ask a group of people over the age of thirty if they have ever had trouble with their backs, four out of five will say yes!

International medical experts are now convinced that this is largely due to stress, coupled with the lack of exercise, improper lifting techniques and poor posture when trying to cope with the movements of normal modern life.

I am giving you here a few supplementary exercises, which can be done in bed in the morning before you get out of bed or also when you get into bed at night.

1. While lying on your back, with your knees bent, raise one knee, clasp hands behind the knee and pull the knee towards the chest. Keep you back straight and, at the same time, feel your leg and back muscles stretching. Hold this for a few seconds and then repeat with the other leg.
2. Thereafter, raise both legs together and hold also for a few seconds. (Do not do this exercise with both legs together if it causes any back pain). The whole exercise can be repeated five times. Hold the position so that you are aware that the muscles are working but never so tight as to cause any pain. While stretching, you should only feel mild tension in the muscle, not severe strain.
3. Pelvic tilt exercise. Lie on your back, knees bent. Push the small of your back into the bed by using your stomach and buttocks muscles. Hold for a few seconds and relax.
4. Lift your head up with your back and legs stretched out on the bed. Hold it as high as you can without any pain for several seconds.
5. Repeat five times.
6. Lift one leg at a time with your knee bent. Then raise your leg straight up keeping your head and back firmly on the bed and your hands palm downby your side. Hold it up for several seconds. Repeat with other leg. Repeat this exercise five times. This is good for your back and also for your tummy muscles. Never lift both legs at the same time as this causes severe strain on the lower back.
7. Lie on your back with both knees bent. Put both arms out to the sides and then gently roll both knees from side to side. Keep the feet on the bed — close to your bottom. Contract your stomach muscles to control the movement better.

Turn on your tummy, hands under your chin and pillow under your waist. Lift each leg, one at a time, at the same time pushing the pelvis into the bed and keeping your knees straight. Now repeat with both legs together. Do not lift the legs too high as this could strain the back. Always hold the legs up for a few seconds. (Do not do this exercise if it causes any back pain).