Upper Body
1. Push ups
Supportive function:
Strengthens and improves heart function
Improves blood circulation
Strengthens and tones the muscles in the upper body
Improves Self-confidence and Self-image
Impoves core stability and strength
Improve your strength by trying to do more repetitions, until you have reached a number that you feel is good for you without forcing your body too much. Practicing regularly is the key. Aim for four to five times a week.
2. Shoulder shrugs
Supportive function:
Improves posture and relieves tension in the neck and trapezius muscles
Reduces neck pain and shoulder tension
Improves head and neck mobility
Can reduce tension headaches by improving blood flow and releasing tension in the neck
Improve your strength by trying to do more repetitions, until you have reached a number that you feel is good for you without forcing your body too much. Practicing regularly is the key. Aim for four to five times a week.
3. Finger flicks
Supportive function:
Strengthens the hands, wrists and forearms
Reduces inflammation in the fingers, wrists and elbows
Relieves tennis elbow and and symptoms of arthritis in the hands
Neurological and sensory benefits
Improve your strength by trying to do more repetitions, until you have reached a number that you feel is good for you without forcing your body too much. Practicing regularly is the key. Aim for four to five times a week.
Lower Body
2. Calf raises
Supportive function:
Builds lower-leg strength
Improves balance
Boosts blood circulation throughout the body
Supports improved muscle functionality for walking, running and jumping
Supports stronger ankle joints
Reduces risk of ankle injury
Improve your strength by trying to do more repetitions, until you have reached a number that you feel is good for you without forcing your body too much. Practicing regularly is the key. Aim for four to five times a week.
3. Foot pumps
Supportive function:
Benefits your blood circulation
Exercises the ankle joint and shin muscle
Clears up excess fluids in the feet and reduces swelling
Reduces tension on the knee joints and eases aching knees
Reduces muscle twitching in the lower legs
Improve your strength by trying to do more repetitions, until you have reached a number that you feel is good for you without forcing your body too much. Practicing regularly is the key. Aim for four to five times a week.
4. Toe flicks
Supportive function:
Improves balance and stability
Stimulates blood flow in the feet and keeps feet warm
Reduces tension and aching in the knee joints
Protects against deformities by aligning the tendons and ligaments
Alleviates tension and reduces pain in the lower legs and feet
Improve your strength by trying to do more repetitions, until you have reached a number that you feel is good for you without forcing your body too much. Practicing regularly is the key. Aim for four to five times a week.
