The body should be relaxed: concentration, posture, coordination, center, movement flow and breathing. You need a space to move around. Check your posture.
1 – Knee and hip stretch
- What you need for these exercises is a rubber band or sturdy stockings.
- Pull your knee inward enough to cross the hip. Place the tape that you hold tightly with your hands, behind your leg. Elbows on the floor, hands relaxed.
- Stay in this position and turn your leg clockwise 5 times. Do the same for the other leg. Repeat this five times alternately.
2 – Relaxation Movement Stay in this relaxation position for 5 minutes.
- Lie on your back, get your back comfortable. Feet hip-width apart, legs broken at knee, feet on the ground; 30 cm between foot and hip. get distance. Keep hips, feet and neck in line.
- This posture is one in which the spinal cord is in a natural position. You should not press your back to the ground during active exercises.
- The vertebra between the neck and coccyx should be straight, the anus should not be compressed.
- When you pull your head towards your chest, a second chin should not form. The chin should not cross the forehead and the neck should be relaxed.
- Hands under the ribcage, elbows and shoulders are relaxed. In this posture, breathe deeply and exhale.
3 – Hip rolling motion
- What you need for this is a tennis ball or an orange.
- Lie on your back. Arms at shoulder level, open to both sides and palms on the ground.
- Bring the knees one by one to chest level, upper legs should be at hip level. The tips of the toes are stretched parallel to the lower leg and the feet are pressing strongly together.
- Take the tennis ball between your knees.
- Take a deep breath and allow your spinal cord to elongate.
- While breathing out, pull your stomach towards the spinal cord, but do not disturb the posture of your spinal cord.
- While doing these, simultaneously tilt your legs to the right. Simultaneously turn your head to the left.
- After breathing out, pull your abdomen back towards the spinal cord. Focus on the active power center. (Power center: The part in the middle of the body between the hips and the chest. When this is active, the abdomen is always flat.) Bring the legs back to the starting position. After breathing in and out, apply the movement for the other side in the same way. Alternately repeat this movement 10 times.
4 – For the upper leg muscles
- It is very similar to the movement we just did. The upper leg muscles are short in most people – maybe you are too – Let’s test: Can you tie your shoes without bending your knees? No? Then this move is for you!
- Place the tape on your toes and try to keep your leg as straight as possible.
- Open your knee slowly and push the soles of your feet towards the ceiling. But if you say that this movement is impossible, you can leave your leg at a 45 degree angle and take care to slowly open your leg in each exercise.
- But if you can move easily, then stretch your heels towards the ceiling and pull your fingertips towards your nose. Be careful not to compromise the movement at the last point you are doing this movement. Take 5 breaths according to your own breathing rhythm, stay here and change your leg. Let’s do this alternately five times for each side.
5 – Abdominal work with the help of towel
- Strong abdominal muscles, comfortable neck and back exercises will be done with the help of a towel.
- Take a relaxed position on the towel. (See 1. Movement)
- Before starting the movement, turn your head left and right with gentle movements. • Hold the corner of the towel with both hands.
- Check whether the vertebra running from the coccyx to the neck is in its natural position.
- Take a deep breath and let go.
- Focus on the energy center. Lift yourself up with the help of your towel and arms. Keep shoulders away from ears and chin close to chest. Don’t let your ribcage go up. At this point, starting from the lower vertebra, move up the vertebrae one by one. The waist should not lose its natural posture.
- As you exhale, pull your abdominal muscles towards the spinal cord. Get out of positions by moving the vertebrae one by one while breathing in. Repeat this 10 times.
6 – Baby
- Flex the spine between the coccyx and the neck.
- Sit on your heels. Arms open at shoulder level. Get on your knees as much as you can with your upper body.
- The hands should be in the upper forehead with the palms on the ground.
- Take comfortable deep breaths, while doing this, be aware of your breathing.
ATTENTION
If you have knee problems, do not put too much on your knees. Put a blanket under your knees
