Simple & easy to learn Exercises 

There is need to give systematic movements to the joints from big toe to the head & neck.  The joint exercises help in removing tensions, which hold our bodies stiff and rigid and prevent energy from flowing adequately.  These exercises are easy to learn but very beneficial for our health.  These exercises tone up our nerve system, tensions, loosens the muscles thereby rendering smooth energy flow in the body.  Ailments are caused either due to blockage of energy or due to too much concentration of energy.  These series of exercises are very helpful and may be practised by any group of people. 

Exercise I                     Toe bending

§         Sit with legs extended in front of body

§         Place hands in the back so that palm is placed on ground and hands give support to the body

§         Lean backwards taking support of arms

§         Move your toes slowly backward & forward keeping the feet straight.

§         Repeat ten times.

Exercise 2                    Ankle bending

§         Keep sitting as in exercise 1 (i to iii)

§         Bend both feet backward & forward as much as possible bending them from ankle.

§         Repeat ten times.

Exercise 3                    Ankle rotation

§         Remain in position as in Exercise 1  (i to iii)

§         Rotate your feet clockwise from the ankle ten times

§         Rotate them in anticlockwise ten times

Exercise 4        Ankle Crank

§         Assume position of Exercise 1 ( i to iii)

§         Place right ankle on the left thigh

§         Hold feet by left hand and knee of right hand by right hand

§         Rotate foot clockwise ten times then ten times anticlockwise

§         Repeat for other leg

Exercise 5        Knee bending

§         Assume position of Exercise 1 (i to iii)

§         Bend right leg at the knee and clasp your hands under the right thigh

§         Exercise your leg as  if you are cycling

§         Repeat for other leg

Exercise 6        Dynamic  spinal twist

§         Assume position of Exercise II (I to iii)

§         Keep legs separate as much as comfortable

§         Bring the left hand to the right big toe and right arm behind the back, keeping both arms in one straight line.

§         Look on the right hand side turning your head

§         Repeat for other side

§         Repeat ten times.

Exercise 7        Half butterfly

§         Keep sitting as in previous exercise 1 ( i to iii)

§         Fold right leg and place on left thigh

§         Hold left knee by left Hand

§         Gently move the left leg up & down

§         Repeat for the other leg

Exercise 8        Knee rotation

v      Take position as in exercise 7

v      Here rotate the knee in clockwise & then anticlockwise

v      Repeat for both legs

Exercise 9        Full butterfly

§         Assume position as in exercise 1 (I to iii)

§         Now bring both legs so that  heels are close to body & soles are touched with one another

§         Move your legs up & down ten times

§         Now place your hands on your knees

§         Using arms  push the knees to the ground & then allow them to  bounce back.

§         Repeat twenty times or more

Exercise 10      Hand clenching

§         Assume position of exercise 1 (i to iii)

§         Hold arms straight

§         Stretch and tense the fingers of both hands

§         Close the fingers with strength

§         Repeat ten times

§          

Exercise 11      Wrist bending

§         Here keep sitting as in exercise 10 and bend the hands at the wrist as if you are pressing the palm against the wall.

§         Move palm up & down in the same position

§         Repeat ten times

Exercise 12      Wrist joint rotation

§         Staying in position of exercise 11, clench fists

§         Rotate fists in clockwise and then anti clockwise

§         Repeat ten times

Exercise 13      Elbow bending

§         Hold both arms outstretched with the palm up

§         Bend both hands at the elbows and touch the shoulders  with the fingers

§         Straighten the arms

§         Repeat ten times

Exercise 14      Shoulder socket rotation 

§         Stay in position as above

§         Make circular movement from the shoulders, clockwise ten times & anticlockwise ten times

Exercise 15      Neck movement 

§         Assume position as in exercise 1 (i to iii)

§         Bend your head in front & back. Repeat ten times

§         Bend your head towards your sides- both left side and right side

§         Bend your head in side ways also

§         Repeat ten times

Exercise 16      Neck rotation 

§         Assume position as in exercise 15

§         Rotate your head clockwise ten times

§         Rotate your head anticlockwise ten times

Exercise 17      Forward & Backward bending 

§         Stand up

§         Keep legs together or may kept at distance of 1 foot.

§         Bring hands up

§         Bend forward while exhaling

§         Come up

§         Bend backward while inhaling

§         Repeat ten time       

Exercise 18      Side bending 

§         Assume position as in exercise 17

§         Bend from your waist towards left side

§         Come to normal position

§         Bed to right side & come to normal position

§         Repeat ten times       

Exercise 19      Twisting of trunk

§         Keep standing

§         Bring hands at right angle to the body parallel to ground

§         Twist slowly towards to left side as much as you can comfortably

§          Come back to normal position

§         Twist to right side & come to normal position

§         Repeat ten times

Exercise 20      Eye exercise 

Move eyes as shown in the figures below ten times          

 9                  Palming 

NOTE:-  Palming is done after rubbing both palms together vigorously.  Palming may be done in between when each stages also. Specially palming should be done time to time when watching Television.