Gymnastics
Exercises to strengthen back and knee muscles
to increase flexibility and blood circulation
or to support weight loss. Dieting is never enough.
During my professional gymnastics
& trampoline coaching time I was often asked, which exercises can be done safely at
home or for a warm up before other sports. A lot of goldsmiths or nowadays everybody working on computers is in
danger of developing a bad posture. I compiled a few exercises, which I
favoured. When I was 20 I asked an Orthopedic Surgeon, if I might have inherited
Bechterew, a crippling spine deformation, that slowly stiffens the discs. The
answer was: You don't even want to know yet, but keep your back muscles as
strong as possible. They provide the corset for a well functioning spine. I
rather had to counteract another problem, being hyperflexible, which can cause
pains from overstretched joints, especially elbows or knees, being pushed the wrong way. Only building up support muscles helps.
Beforehand a few words of caution: Listen to your body. If it hurts – stop activity. Initially don't overdo exercising and no fast, rigid or jerky moves. Start each exercise 5 times (or less, if it feels too exhausting). Every person is at a different state of health, fitness or age. But 'no pain – no gain' means in regard to exercising that you should feel the muscles. There will be no new muscle growth, if it does not hurt slightly. To explain the difference between good pain and bad pain, I give you an example: if you push your elbows back vertically and straighten the arms, you will feel the pain barrier and simply cannot extend any further. It could dislocate the shoulder, if forcefully pushed. But if you hold your arms up for several minutes, it is only exhausting your muscles, not damaging them. Knee pain resulting from extensive walking, running, jogging or bike riding has more complex reasons.
Once you are used to the exercises, you can increase to 10x, later 15 times or more. You achieve better results, if you are exercising every day, rather than occasionally too much and then loosing motivation. I do those exercises for 10 minutes every morning before getting up when the body is still warm from the night's sleep and I am on a soft matress. You even get bladder training. If I skip the exercises, I won't have time to fit them into my busy daytime routine.
Later on you can also use weights
in the hands or on the wrists during some exercises, a heavy soft ball or
improvise with a full hot water bottle between your feet or even lifting the
doona as well. But have those items beside your bed already.
Stretching
exercises are best done when the body is warm already. Cold muscles don't want
to be stretched. The following exercises can replace push ups and sit ups and
feel much more comfortable. Always remember to breath calm and deep, don't hold
the breath.
To keep healthy you should at least once a
day sweat or get breathless!
-
Lying on your back on a mattress, lift both legs (straight) up, lower legs to just above ground, hold up while
swapping ball between hands above belly
and behind head (arms back).
Rest with legs tucked up against tummy. -
Lift legs again, lower to just above ground 10x, arm lifts with weights from elbow up beside body, alternating arms. Begin with legs not completely straight
Rest with legs tucked up against tummy. -
While lowering legs, lift upper body into a V-shape. If you have a ball e.g. 2kg exercise ball, roll it down your legs from toes to just above tummy and repeat 5x (10-20x later), otherwise pretend to roll a ball down your legs.
Rest with legs tucked up against tummy. -
Lift lower legs from knees upwards with ankle weights or full hot water bottle between feet 10x with flexed feet, 10x with stretched feet, and besides pull fingers above chest.
-
Hug your knees,
rock and roll
on your back every direction. -
Soles of feet
placed against each other, knees bent outwards, flapping down like
butterfly wings,
keep position for a short time & relax. -
Place
feet underneath
bent knees,
lift
your
bottom up
from the mattress and
straighten one leg,
hold in line. Then
lift
straight
leg
slightly up and down (bounce) 10x with tilted foot, 10x with pointy toes, then swap legs. Afterwards
hug your knees
to relax. -
Place
feet underneath bent knees and your hands underneath your shoulders,
straight arms,
lift and lower bottom
10x. For extra weight, place a heavy ball or hot water bottle on your tummy. -
Turn to
side.
Leg lifts
with straight legs 10x with flexed foot, 10x with pointy toes (not too high
to keep the back straight). Turn over onto the
other side
and repeat with other leg. -
Turn onto
tummy,
lift upper body
while clasping hands behind head and
bend over
to one side and hold, bend to the other side and hold, then
pull hands
in front of head
bending to the side
and repeat to the other side.
Relax
in between as required
and
don't forget to
breath. -
Lift upper
body
again
several times
(feet lift up automatically as well) then
press hands
together
in front of head and hold, then
pull hands
without side twist and hold, then
push hands
against wall
or another person's hands, who can also alternate into pulling your hands.
A round bar or rod, held with hands shoulder-width apart, helps with that exercise, which also strengthens and relaxes your shoulders and back muscles. -
Push up your upper body onto the elbows and hold for some time. (helps to push a disc prolaps back into
place) -
Push up your upper body onto the hands and hold for some time.
-
Slide into
donkey
stretch:
Move hip over knees, straighten back with arms pushing forward, hands on the
ground to stretch and pushing head through between elbows (bottom stays up)
-
Dog stretch:
Sit on your heels and stretch hands and arms forward to the ground, pushing
shoulders up. (bottom down) and relax. -
From that
position
lift torso
10 x (weights can be used later) -
Elbow-knee scale: from elbows and knees position lift one
straightened leg up into line with
upper body. Bounce (lift and lower) leg 10x with flexed foot, 10x with pointy toes.
Avoid arching the back. Swap legs. -
Angry cat:
from hands and knees position push up your back through the shoulders and
hold, ease into straight back (happy
cat),
repeat 3x or pull up one knee to kiss, then -
Handspring push up: Bounce your hands off the mattress with pushed up rounded back 3x
-
Whale Hump:
On hands and feet push up your back, then lower knees to just above ground
and lift again 10x. Hold the last push up high and push head through arms. -
Kneeling side
lounge:
place one hand beneath shoulder inline with kneeling leg, stretch out other
leg straight to the side and stretch free hand overhead towards ground
(wrist weights or heavy object can be used later), swap sides. -
Straighten body
in kneeling position,
circle ball
or wrist weights around your body several times, alternate direction.
-
Kneeling
upright,
hold heavy object beside leg,
wrist curled
inwards toward leg,
pull head
with the other hand over to the shoulder, hold and stretch. Try pushing head
slightly forward and backward and straight to the shoulder against pressure
of hand. Then turn head without tilt towards the side pushing against the
hand. Swap hands and repeat to the other side. -
Computer
stretch
standing or kneeling upright: Clasp your fingers behind your back or grasp
heavy object with both hands, lean head back and lift arms up as far as
possible 10x -
Kneeling upper
body balance:
Straighten body in kneeling position, lean back as far as possible and
return to vertical 10x swaying (wrist weights or heavy object can be held
behind your back) -
Continue kneeling
or standing:
Lift
wrist
weights
or heavy object with one hand overhead and
lower behind
head
6x, swap hands. Alternatively
lower a towel
or pillow behind your back and grab with the other hand to stretch arms, swap hands. -
Elbow circles
backwards 6x. -
Arm
swings/circles
backwards 6x. -
Head tilts 3x each direction: forward and backward sideways. Turn head to each side 3x. Gentle moves, the neck is precious! No head circles!
-
Birdwatcher's neck tilt backwards: Push your chin back first and then lower your head back is avoiding neck strain or
headaches on extended bird exploration tours. -
Leglifts sitting on edge of stool or floor with straight back and nearly straight leg describing a half circle with foot(e.g. over somebody's hand), as slow movement, hold & lift as often as possible, repeat with other leg.
-
Move leg
sideways
just above ground with flexed foot outwards, with pointy
toes inwards, as slow movement, hold & lift as often as possible, repeat
with other leg. -
Sitting
on floor, one
leg straight,
the
foot
of the other leg pointing
towards the
knee.
Arms up, straighten back and
bend down
to straight leg, relax and breath in that position, then pull foot up on
your toes. Repeat with other leg, straighten back before bending forward
again. -
Candlestick:
Lying on back, lift legs and bottom straight up,
supported by hands on hips, elbows on ground, then -
Lower
legs
overhead -
Aircycling
in shoulder support
Afterwards I brush my whole body with a course, dry brush starting at left ankle upwards the legs, then up left arm, right arm towards the heart, across back, shoulders, neck and circular strokes around navel and breast nipples.
Gymnastics, body brushing, shower, skin cream and hair styling takes only 30 minutes, but is a great start for the day, worthwhile to set the alarmclock earlier.
If I can fit it in, I continue with 20 min trampoline exercises, as described below, before breakfast, then use my bicycle to get our mail to the post office (my contribution to the environment) and spend a lot of time in my garden, growing lots of fruit and vegetables and rather work in the evenings on my computer.
I have often been asked, how I kept myself in such good shape. Basically I always kept a very active lifestyle: rollerblading, cycling, bushwalking, swimming, snorkeling, kayaking, rock climbing, gardening and rarely sit still.
After turning 40, I could only eat half the lot without putting on weight. The metabolism must have slowed down and sitting extended time in front of a computer had asked its toll. I can definitely feel with anybody struggling with weight. I felt every additional kilogram I had to carry.
I decided to eat only when I am really hungry and what I really enjoy eating. I am content, when I get one spoon of each dish to taste. We try to have dinner no later than 7pm. Afterwards the digestion slows down considerably unless you go for an evening walk. Desserts, coffee and alcohol are left for special occasions. I gladly omit soft drinks as they make me burp and bloated. Water is much better as a drink, in Winter warm or as herbal and green tea. Dehydration is very common, even coffe and alcohol dehydrate.
'Take away' food is a rare occasion for me, probably twice a year, and so is prepared packaged food. We rather cook fresh vegetables ourselves or take a slice of wholemeal bread with butter along, which also saves us heaps of money. Once a week we cook meat (organic, if available or kangaroo or fish). I gladly leave sausages to others and avoid white refined sugar and white flour.
In Summer: Fruit for breakfast, in Winter: hot poridge. At 11am a cereal (low sugar) or wholemeal sandwich with salad vegetables. For afternoon tea: A homemade biscuit or some chocolate. While the boys have heaps of pasta, rice or potatoes for dinner, I am happy with small portions and definitely a nice mixed salad with lots of herbs from my garden. As main meal I love vegetables, preferably spicy e.g. Indian, Italian or Thai style. The spices stimulate digestion. During rare TV evenings (without chips) I iron clothes, floss teeth or perform leg lifts lying over the kitchen bench and other exercises standing, because the distance to the TV suits my eyes better from behind the kitchen desk.
This is no torture, it is all my choice and I simply feel better.
Consciously I decided, if I can walk or ride my bicycle to get anywhere, e.g. shopping or to the beach, I will.
Jumps on Mini Trampolin for fitness
Start with 5 minutes. Once you are used
to it, you can increase to 10, later 15 min. Choose the jumps you prefer.
Men start burning fat after 20 min brisk walking, women only after 60 minutes.
Mini trampolines are not meant to support really high jumps.
In gymnastics they are used instead of spring boards to be able to jump easier onto vaults (horses) or big crash mats.
Start with gentle jogging (hopping from one foot to the other) as warm up
Jogging with pulling up knees high in the front
Bouncing with both feet (landing on balls of feet), pointing toes
Bouncing with arms stretched up to the ceiling
Bouncing with large arm circles (lifting arms forward, swinging up and continuing to the back describing a large circle)
Bouncing (landing with both feet in a step position, swapping feet each time with arms swinging forward and backward, later on you can also use weights in the hands for this exercise)
Bouncing (landing with feet apart and crossing over front & back alternating), can incorporate arms swinging up sideways to clap overhead
Bouncing with hip twist swinging arms in the opposite direction (big slalom)
Hopping/jogging with hip twist and arm swings, but landing on the outer foot, alternating with each hop)
Small Star jumps (legs spread sideways into straddle, arms swing up) control landing in the middle of trampoline
Small tuck jumps, tuck your knees up in the front, hugging them, control landing.
Straddle and tuck jumps are easier, when holding onto bar table top or bench.
You can also do straight jumps, holding onto bar or top of bench, which will bring up bottom in the air.
Caution:
Any high jumps like Pike jumps (both legs swinging up straight to the front, fingers touching toes) are best performed on bigger trampolines only where the landing can be controlled better. The same applies for skateboarder jumps with heels kicked up in a sideways twist in tuck to touch hands. They also are a strain for the small mini trampoline.
Be careful with swinging up legs straight out backwards while holding on, which can cause the back to arch too much. No seat drops, front drops or back drops on mini trampoline. Don’t overdo it! Always listen to your own body. If something causes pain, stop it! One day sore muscles from a new exercise is o.k.
Jeweller's Torches & Regulators