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Static Exercise Programme

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The following exercise routine is a relatively easy yet effective way to bring suppleness and flexibility to any or all of your body's major muscles and joints. If you are particularly stiff in any particular area you will soon become aware of it. Given time to deal with this inflexibility, the exercises will soon restore ease of movement to the joint or joints and strengthen your body's symmetry.

The fitness of your body's joints can be rated according to their degree of flexibility. If underlying stiffness restricts their range of movement, then the functioning of your muscles and joints is inhibited and as such they are not fit and healthy.
They can only function within a limited range of movement, and if left untreated they distort the body's framework and symmetry as their condition becomes more permanent and more chronic with age and self-neglect.

Given time this slow degeneration will have a devastating effect upon your health and daily activities.

Two of life's greatest gifts are sensation and movement— both found in the body's muscles and joints. Muscles and joints that contain stiffness are partially numb to sensation and partially paralysed in movement and this can severely undermine the overall health and fitness of your body.

The brief descriptions and illustrations of the exercises should help you to visualise the relative muscles and joints and, with each position, a description of where you are most likely to experience the strongest sensations has been added for your guidance and reassurance.

Stretch but do not strain, use massage where shown and be consistent — practise for at least an hour or so every other day or once or twice a week.

To make the exercises as comfortable as possible most of them have been graded into a number of steps or phases. Start by practising the first step of each exercise and do not advance to the next step until you can maintain the previous one comfortably for the given period of time.

Like trying to get up a ladder, you can spend a lifetime trying to jump to the top but if you are patient with yourself and persevere one step at a time you will soon get to the top.
The effects of these exercises are cumulative so, providing you practise regularly, you will improve by degrees with every session. Every discomfort that you overcome will be amply rewarded with a new sense of ease and pleasure and the ability to do a whole new range of activities.

Ankles

The ankles consist of a number of joints that are governed by the muscles of the lower legs. Together they bend, straighten and turn the feet inwards and outwards. The entire weight of the body is transferred through the ankle joints on to the sprung arches of the feet and then to the ground through the heels and toes.

Because they form the base of the body, the ankles and feet support more weight than any other part of the body. Stiffness or weakness in the ankles and arches of the feet can therefore cause problems right up through the body and can easily affect its overall structural symmetry.

If you can improve the flexibility of your ankles and the suppleness of your lower leg muscles you will greatly improve your body's balance and its ability to relax while upright and active.

Phase 1

Sit upright with your buttocks on the floor, on or between your feet with your weight supported on your buttocks and straight arms. Relax and using the proper breathing rhythm maintain this position for one to five minutes. You will feel this in your ankles and the front of your legs.

Phase 2

When you can sit between your feet with your feet turned inwards, pull your buttocks out and try to sit on the backs of your thighs in front of your buttock bones. Straighten your back and pull your shoulders downwards and your shoulder blades together. Using the proper breathing rhythm, try to maintain this position for one to five minutes.

Benefits

This is a traditional Eastern sitting position. It tones the muscles of your lower legs and strengthens the muscles of your back. It greatly improves the flexibility of your ankles and, when the posture is comfortable, it encourages a proper sitting position.
The most important point to note however is, whether you sit on the floor or on a chair, always sit on the back of your thighs, not your buttocks. This strengthens your lower back, relaxes your abdomen and encourages the spine to straighten and the chest to open.

The knees are the largest single joints of the body. They consist of the head of the thigh bone and the head of the shin bone, a cartilage cushion to protect them and a bony cup that prevents them from over-extending.

Of all the joints, the knee is the most complex and frequently injured. Compared to other joints the knee is relatively unprotected by surrounding muscles and consequently is prone to injury by blows or sudden stops and turns.

However, if you can improve the strength and flexibility of the knees, you will greatly improve the balance and ease of movement of your body when upright.

Phase 1

Sitting between your feet with your knees together, inhale deeply. On the exhalation recline backwards, resting your weight on straight arms.

Using the proper breathing rhythm try to maintain this position for one to three minutes. You will feel this in your ankles, knees, the front of your lower legs and your front thighs.

Phase 2

Tighten your buttocks to prevent lower back pain. Take a deep inhalation, push your pelvis forward and recline back on to your elbows. Try to relax and, using the proper breathing rhythm, maintain this position for one to three minutes.

Phase 3

Tighten your buttocks, take a deep inhalation, push your pelvis forward and, on the exhalation, recline with your back against the floor. If there is no pain in your lower back relax your buttocks and try to keep your knees to the floor, together or at least close together. If your lower back hurts when you relax your buttocks, open your knees.

Relax and using the proper breathing rhythm maintain this position for one to three minutes.

You will feel this throughout the front of your legs, especially your thighs and your lower abdomen. Do not tolerate back pain in this position.

Benefits

This exercise vastly improves the flexibility of your knees and ankles. It also tones the muscles of the lower belly, thighs and front legs and strengthens your lower back.

Hips

The hip joints are the central joints of your skeleton, situated a hands-span apart on the front of the lower pelvis. They are large ball-and-socket joints and, like a gear lever or a joystick, they allow movement in all directions.

It is from these joints that your body bends forward and balances upright when sitting; because of this, their flexibility is crucial to the health and integrity of your spine. If the hip joints are inflexible, the body bends forward from the spine.

Similarly, when sitting, if the hip joints are inflexible, the body sits on the base of the back or buttocks and not on the backs of the legs; consequently the spine bends or rounds forward in order to maintain balance.

The flexibility of your hip joints is therefore vital to the strength of your back and in maintaining a relaxed upright posture.

Phase I

Stand with your feet about 4 feet apart. Turn your toes inwards and bend your knees, lean forward and rest your hands on your lower back.

Take a deep inhalation and on the exhalation straighten your legs. You will feel this in your inside thighs.
Try to maintain the position, using the proper breathing rhythm, for one to five minutes.

Benefits

This exercise tones the inside and back thigh muscles and greatly improves the flexibility of your hip joints. It also improves circulation, especially to the head and trunk.

Phase 2

Open your legs wider, bend your knees and bring the palms of your hands to the floor, and now straighten both your legs. Take a deep inhalation and on the exhalation push your trunk back as far as you can, keeping your heels and toes firmly on the floor.

Now using the proper breathing rhythm rock slowly backwards and forwards for one or two minutes. You will feel this in your inside thighs and back legs or hamstrings.

Phase 3

Maintaining the position, open your legs wider, keeping your feet turned inwards. Take a deep inhalation and on the exhalation lower your trunk on to your elbows. If you experience any difficulty in making this movement relax your hands on your lower back and gently rock up and down until the position is comfortable. You will feel this in your inside thighs and hamstrings (the back of your thighs).

Variation

If you are unable to attain this position, lie on your side with your buttocks against a wall and your knees drawn up to your chest. Roll on to your back and straighten your legs up the wall, take a deep inhalation and on the exhalation open your legs as wide as you can.

Try to keep your knees straight and, using the proper breathing rhythm, maintain this position for one to five minutes.

Exercise 4

Phase 1

Standing with your feet about 6 inches apart, bend your knees and lean forward, joining your hands together and resting them on your lower back.

Relax your neck and shoulders and take a deep inhalation. On the exhalation straighten one leg. You will feel this in the back of your thigh. Now repeat the exercise for the other leg.

Using the proper breathing rhythm, try to maintain this position, slowly straightening one leg at a time, for one to five minutes.

Phase 2

Bend both knees and take hold of your ankles. Take a deep inhalation and on the exhalation straighten both legs. Keeping your heels on the ground, lean your weight as far forward as you can and lift your buttocks.
Using the proper breathing rhythm maintain this position for one to five minutes.

Phase 3

Take a deep inhalation and on the exhalation place the palms of your hands on the floor and, keeping both legs straight, push your weight back as far as you can and lift your buttocks.

Using the proper breathing rhythm maintain this position for one to five minutes.

Variation

If you experience difficulty in practising any of the phases, lie on your side with your buttocks against the wall and your knees drawn up to your chest. Place a cushion behind your head and roll on to your back.

Now straighten your legs up the wall and, using the proper breathing rhythm and keeping your knees straight, extend your heels and try to maintain this position for one to five minutes.

Phase I

Take a step forward, bend your front knee and place your hands on the floor.

Now semi-straighten your front leg and slide your back knee backwards to the floor.

Using the proper breathing rhythm, gently rock backwards and forwards in this position for one or two minutes. Change legs and repeat.

You will feel this through the back of your front leg, and in the front thigh of your back leg.

Phase 2

Repeat the exercise slowly until you can straighten both legs and then, using the proper breathing rhythm, maintain this position for a minute or two. Change legs and repeat.

Benefits

This exercise greatly improves the flexibility of your hips and the relaxation of the front thigh and hamstring muscles.

Phase I

Sit with your lower back firmly against the wall. Open your knees and bring the soles of your feet together. Take a deep inhalation and on the exhalation gently press one knee to the floor and massage the inside thigh muscle.

Using the proper breathing rhythm, maintain this position for one or two minutes, now repeat for the other leg.

You will feel this in your hips, knees and inside thighs.

Benefits

This position tones the inside thigh and pelvic floor muscles and improves the flexibility of your hips and knees. It increases the circulation to your back and abdomen and improves the functioning of the kidneys and bladder. It also regulates menstruation and benefits the ovaries.

Phase 2

Holding your ankles push your knees open with your forearms. Using the proper breathing rhythm maintain this position for one to five minutes.

Phase 3

Keeping the same position with your knees open, take a deep inhalation and on the exhalation lean your trunk forward and rock gently further forwards until you can rest comfortably on your elbows.

Using the proper breathing rhythm maintain this position for one to five minutes, intermittently tightening and relaxing your anal and pelvic floor muscles.

Phase I

Open your feet about 2 feet and squat, resting your weight on your hands with your elbows inside your knees and your heels raised. Take a deep inhalation and on the exhalation gently push your knees open with your elbows. You will feel this in your hips, knees, ankles, inside thighs and lower legs.

Using the proper breathing rhythm maintain this position for one to five minutes.

Phase 2

Take a deep inhalation and on the exhalation push your knees open with your elbows and take your heels to the floor. Keep both feet firmly on the floor.

Using the proper breathing rhythm maintain this position for one to five minutes, intermittently tightening and relaxing your anal and pelvic floor muscles.

Benefits

This position improves the flexibility of your hips and knees and strengthens your ankles, lower legs and lower back. It tones the pelvic floor and is highly recommended for constipation.

Shoulders and Spine

The spine is the central pillar of support for the central nervous system, the heart, the lungs and the digestive organs. It consists of a flexible cushioned pillar of 33 graduated bones or vertebrae that make up four equally opposing shallow curves.
The curves balance and counterbalance the weight of the head, chest and pelvis, and add to the versatility of the spine's movements.

The spine is held erect by the strength of the back muscles. When standing, the upper back muscles should always retain enough strength to keep the spine upright with the chest and shoulders open and relaxed.

The spine's joints are extremely flexible and are designed to allow twisting, side-bending, slight forward-bending and a wide range of back-bending. However, because the spine allows very little forward bending, this movement should always come from the hips and knees.

The spine exerts strength to maintain its inverted arch as the buttocks extend back and lift. This backward lifting movement lowers the front of the spinal column and maintains the strength and integrity of the lower back when bending forward.

Back bending is the true test of a healthy, flexible spine but this is only possible if the muscles of the belly, chest and shoulders are supple enough to allow the posture. Side-bending and twisting movements similarly test the suppleness of the belly.

Phase I

Stand nearly an arm's length from the wall and straighten your arms above your head in line with your shoulders. Take a deep inhalation and on the exhalation push firmly from the base of your hands, arch your upper back, and rest your forehead against the wall. You will feel this through the front of your arms and trunk and should feel it in your upper back.

Using the proper breathing rhythm, maintain this position for one or two minutes.

Phase 2

Take a deep inhalation and on the exhalation push firmly from the base of your hands, lift your head and arch your upper back, taking your breast bone to the wall. Using the proper breathing rhythm, maintain this position for one or two minutes.
If you experience any sensation in your lower spine you are overextending
your lower back and under-extending your upper back.
You can change this by pushing your chest forward. Do not tolerate lower back pain, especially in this position.

Phase 3

Standing with your back towards the wall tighten your buttocks and arch backwards and place the palms of your hands against the wall.
Now keeping your buttocks tensed walk away from the wall and straighten your arms. Pull your shoulder blades together and hold for three or four breaths. Do not tolerate lower back pain in this position.

Benefits

This position improves the tone of your abdominal, chest and shoulder muscles. It strengthens your wrists, arms and back and greatly increases the flexibility of your spinal column.

It also opens the rib cage, increasing its flexibility and your breathing capacity. It is highly recommended for keeping your body alert and improving your strength, vitality and nervous system.

Phase I

Stand with your feet 4 feet apart. Point your right foot with the heel in line with the arch of your left foot. Turn your left foot half a turn inwards. Bend your right knee and reach out with your right hand and place it on your ankle.

Take a deep inhalation and on the exhalation straighten both your legs. Rest your left hand on your left hip and, pushing from your back foot, twist your left shoulder towards the ceiling.

Using the proper breathing rhythm maintain this position for one to two minutes, then repeat the other side. You should feel this in your inside thigh and side abdominal muscles.

Phase 2

Repeat the previous exercise, but take your hand from your hip and stretch your hand and arm upwards, trying to keep both shoulders in line with each other.

Using the proper breathing rhythm, maintain this position for one or two minutes.

Benefits

This exercise tones the inside thigh and side-abdominal muscles, improves the flexibility of your upper spine and hip joints, strengthens the ankles and opens the rib cage and shoulders. It also improves breathing capacity and is recommended for relieving backache.

Lie on your back, bend your knees and, keeping both knees and feet together, rotate to the right from your hips and take your legs to the floor. Keep both feet together and hold your knees to the ground with your right hand.

Take a deep inhalation and on the exhalation extend your left arm below your shoulder line and, using the weight of your arm, rotate your shoulders and try to hold the back of both shoulders against the floor.

Using the proper breathing rhythm, maintain this position for one or two minutes, then repeat the other side. You will feel this in your buttocks and shoulders.

Benefits

This position improves the flexibility of your upper spine, it opens your chest and shoulders and tones the buttocks and side-abdominal muscles. It is also recommended for relieving backache.

Head and neck

The head is balanced on the top of the spinal column. It is due to the equal pull from the muscles on all sides of the neck that the head is kept 'elevated'. Together the muscles and joints of the neck allow the head to rotate in line with each shoulder, bend sideways so that the ear rests on the shoulder, and bend forward and backwards.

Stiff neck muscles compress the vertebrae and pull the head off balance.

Their tensions are also transmitted across the top of the head and they are thus the main cause of headaches.

Phase 1

Lie on your back and lift your legs and feet towards the ceiling, supporting your back with your hands.

Using the proper breathing rhythm, maintain this position for one to five minutes: you will feel this in your upper spine and neck.

Phase 2

Now do splits and drop one leg backwards and the other forwards.
Now take one foot over your head to the floor and try to keep your other leg pointing towards the ceiling. Maintain this position for two or three deep breaths and repeat for the other side.

Phase 3

Take both feet over your head to the floor keeping your legs straight. Using the proper breathing rhythm, maintain this position for a minute or two. You will feel this in your neck and the backs of your legs.

Phase 4

Now bend your knees to the floor one each side of each ear and straighten your arms behind your back. Using the proper breathing rhythm, maintain this position for one to three minutes. You will feel this in your upper back and neck.

Benefits

These postures improve the flexibility of the neck. They relieve backache, strengthen the lower back, and improve circulation to the spine, thyroid, parathyroid, neck and chest part.

Phase 1

Take a deep inhalation and on the exhalation lean your head and trunk to your left, keeping your chin tucked in. Try to get your left ear to touch your shoulder. You will feel this on the right side of your neck and shoulder.

Using the proper breathing rhythm, maintain this position for one to two minutes. Now repeat the other side.

Phase 2

Lift your head, straighten your back, relax your shoulders and pull your shoulder blades together.
Take a deep inhalation and on the exhalation take your head as far back as you can, projecting your jaw. You will feel this in your throat.

Using the proper breathing rhythm, try to maintain this position for a minute or two.

Phase 3

Standing with your shoulders relaxed and your head still tipped back, open your mouth and jaw as wide as you possibly can. Maintain this for about half a minute.

Benefits

This exercise tones the side-neck and throat muscles, and releases tension in your face and jaw.

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