Exercise General

6. Exercise—General

6.1 Exercises Designed to Stimulate Circulation and to Stretch Tight Muscles

Performed While Sitting—

1. Sit well balanced on the floor with both legs stretched out in front of you. Pull knees up to chest. Relax. Touch head to the knees. Relax. Repeat. At first, you may not be able to bring knees all the way up or to touch them with the head. Persistence will soon pay off.
2. In same position, place the arms under bent knees. Now, straighten out right leg. Return to original position. Straighten out left leg. Return. Repeat, alternating legs.
3. In sitting position with legs stretched out on floor in front, bend forward from hips keeping the back straight with arms bent at elbows and held in to side. Hold bent position, but do not bounce.
4. In same position as in no. 3 immediately above, spread legs apart and stretch down first to the right leg and then to the left, maintaining the straight back at all times. Hold the stretch position for the count of 5 each time before relaxing.
5. In the sitting position, place pillow under calf and rotate ankles of left leg, then the right leg.

Performed While Standing—

1. Clasp hands behind the back. Now straighten the arms, shoulders, and back. Breathe in quickly to the count of 4. Relax and breathe out to the count of 7. Repeat.
2. Raise arms to the front, breathing in as you raise the arms and exhaling as you lower them—as follows:
1. Raise to shoulder height. Then lower to side.
2. Raise above head, stretch to the ceiling. Let the eyes look at the ceiling. Lower to side.
3. Raise above the head, turn the palms out. Lower to side.

Start this exercise with 3 repeats and gradually add more as you feel comfortable.

3. Place hands on sides directly in front of hip bones. Now bend forward to a horizontal position. Keep back straight. Feel the stretch in the back and legs. Bend knees slightly and then come up to straight position.
4. With the feet slightly apart, elbows bent, rotate shoulders front to back several times. Reverse and rotate back to front.
5. Deep knee bend. Just bend knees slightly. This will be sufficient to exercise many muscles without attempting the deep knee bend which may traumatize injured parts.

Performed While Lying on the Floor—

1. Lie on the back with legs straight on floor. Pull right knee up toward the chest. Hold in this position to count of 10. Be sure to tuck the chin in, do not let head fall backwards. Repeat with left knee.
2. Pull both legs up to chest and hold in this position with arms clasped around knees for a count of 10. Don’t forget to breathe as you count.
3. In same position as in exercise two. 2, extend right leg up and forward into the air. Lower slowly. Repeat with right leg several times and then perform the same movement with the left leg.
4. Turn and lie on one side. Place hand under the head. Bend the bottom leg slightly. Now raise the top leg up and down, pointing the toes. Repeat several times.
5. Turn and lie on the other side and repeat the same exercise.

Performed on the Hands and Knees—

1. Get in position on hands and knees and relax. Now hump the back. Push it up as far as is comfortable. Relax. Repeat.
2. Same exercise as above, except as you arch the back, bring the head down. Now bring right knee in towards the head, then straighten leg out again behind you as you raise the head and straighten the back. Repeat several times with right leg, then repeat exercise using left leg.
3. Sit back on the heels. Now stretch out your arms and head on the floor in front. Hold for a few seconds, then return to original position. Repeat several times.
4. Lie on the stomach. Then place the elbows on the floor and clasp hands together in a fist. Place forehead on the clasped hands. Now straighten the right leg out behind and raise it upwards as high as you can. Lower. Repeat several times. Repeat with left leg.

6.2 Exercises for Balance, Posture, Circulation and Increasing Coordination

1. Place feet together, arms hanging at the sides. Now, lift both arms over the head and, at the same time, bend the left knee up to the chest as high as possible. Hold a few seconds. Return to position. Repeat with right knee in the same manner. When comfortable doing this exercise, client should try to alternate, using first one leg and then the other while maintaining balance.
2. Stand with the feet together, one hand on the wall or a piece of furniture to lend support. In two even counts, swing the left leg  forward and back. Keep the back straight, pull the abdomen up, and elevate the chest as the leg swings back. All the movement should be in the hip. Keep knee straight and the leg swinging like the pendulum in a clock. Repeat with other leg. Assistance in maintaining balance may be required by persons with severely-weakened muscles.

6.3 Exercise Planning

In working with clients, it is always advisable to present the exercises in series; that is, this week do these, next week, another set, and so on. This will sustain interest by giving variety to the program. Clients should be advised to perform exercises, when possible to music. The tempo of the music should be varied according to the age and condition of the participant(s). For example, for a class of older persons or when working with an older client who may not have exercised for many years, one might choose a melody like “Somewhere My Love” (Lara’s Theme from “Doctor Zhivago”). As participants become more skilled, the tempo can be increased causing the exercises to be performed more quickly. However, remember that with corrective exercising, persistence is more important than the tempo. That is why we also recommend that the practicing Hygienist set up a schedule for his clients to follow. A sample suggested schedule follows:

The selected exercises should be typed out, xeroxed and Numbered A, B, C, etc.

On the fifth week, a new series may be given the client. Exercises should be selected keeping in mind the reason for a particular exercise. The exercises given in this lesson have been selected with certain definite problems in mind, such as posture, bent spine, weak back muscles, weak abdominal muscles, etc. There are many other possible defects that may present themselves to the Hygienic practitioner from time to time, and we have presented only the most common. The practitioner in working either with a group or with an individual must choose the particular exercises which, in his best judgment, will prove most conducive to good results.

6.4 Teaching the Client How to Get the Most Out of Exercise

There are several important rules to follow. When a precise schedule is formulated and presented to the client, s/he will be much more likely to do the exercises. S/he should be told to study your suggestions carefully and to follow them, if s/he wishes to secure the most good from the exercises. The following list contains suggestions only.

1. Make up an exercise chart and mark down the time spent doing the exercises and the precise number of repeats achieved.
2. Study the exercise routines, consult the recommended list given to the client by the practitioner. The practitioner should always demonstrate each exercise to the client and have the client do the exercise in his/her presence to be sure that full understanding of exactly what is involved in each exercise is achieved. If the client is unable at this time to do the selected exercisers) on his/her own, some other person who may be called upon for assistance should also be present so that s/he may become familiar with each of the movements.
3. Set a regular time to exercise and follow a regular program each day.
4. Make, frequent check-ups on weight and improvements in sleeping, in eating, in ease of motion, etc. These may be recorded on the client’s chart. All improvements should be brought to the attention of the client. These are the “successes” we have previously mentioned. They serve to encourage clients in their corrective work.
5. Exercise before meals, or wait at least one hour after eating, preferably two hours. Exercising before breakfast is a good practice.
6. Provide a suitable rug, floor mat or beach towel for the exercises performed while lying down on the floor.
7. Begin with a 5-minute exercise program and extend as endurance, vitality, etc., increases. Thirty minutes a day will prove sufficient for the average person. Even spending fifteen minutes every day with a half hour several times a week will be highly beneficial.
8. See that the ventilation is good. Keep the windows open while exercising or, better yet, exercise out of doors, except in very cold weather.
9. Wear loose garments made of open weave.
10. Exercise to music. Waltzes are excellent to start with, increase beat as strength and skill increase.
11. And, finally, exercise faithfully and follow instructions. Remember, that when a client first starts an exercise program, his/her muscles are usually weak and flabby. We recommend that everyone start out by exercising one day and then resting the next.