Ankle exercises

pic 1

 Stand erect with feet parallel. Rest
your palms on the waist. Raise the
right leg about 6 inches high as in
pic 1.Move the ankle up and down,
 left and right as in pic 2.

pic 2

 Then rotate the ankles clockwise and anticlockwise as in pic 3.
Change the side (pic 2) and repeat the movements.
Do each movements 7 times.
Benefits
Relieves ankle pain, trims ankle and develop calf muscles.

 

pic3

Knee exercises

pic 1

pic 2

 Stand erect, keeping the feet parallel 2 inches apart. Place the hands on the knee caps, bending the trunk forward. Imagine like
sitting on a stool as in pic 1.
 Then rotate the knees clockwise 7 times. Then rotate anticlockwise 7 times. Again rotate clockwise 7 times.

pic 4

 Stand erect with feet 18 inches apart. Cup the knees with the palms, bending the trunk forward. Bend at the knees keeping back straight as in pic 3.

pic 3

Then wave inward and outward as in pic 4 and 3.
Do this 7 times.
Benefits
Strengthen the knees.
Increases blood circulation in knees.
Removes stiffness and reduces or remove the pain in the knee as in arthritis.

Neck exercises

pic 1

pic 2

 Stand erect with legs apart. Place the palms on the wrist.(pic 1)
 Move the neck forward slowly without any jerks as in pic 2.

pic3

Hold for 10 seconds.
 Return to normal position. Move the neck backward slowly as in pic 3. Hold for 10 seconds. Repeat this forward and backward moves 12 times.



Return to normal position. Then move from side to side, that is right to left, left to right as in pic 4 & 5. Do this 12 times. Then rotate neck clockwise and anticlockwise. Breathe normally. Care should be taken to move the neck only, not the shoulders,
Benefits
Strengthens face and neck muscles.
Helps removing wrinkles and double chin.
Massage naturally the cranial nerves.
Remove tension of the back and spine.

pic 4

pic 5

Shoulder exercises



pic 1

 Stand straight, fix fingers on shoulders folded at elbows as in pic 1.



Wave elbows in  as in pic 2, then wave out. Repeat this exercise 7 times. Concentrate on the shoulders and do the exercise gently.





pic 2



pic3

Again return to the original position, concentrate on the shoulders and gently rotate both the shoulders along with the hands clockwise and anti clockwise 7 times each.(pic 3)

Benefits

Relieves backache and neck pain.

Strengthens shoulders and elbows.









Foot Reflexology

pic 1

pic 2

 Keep the right foot on the left thigh. Gently press and massage the toes, sole and heel by the hands as in pic 1 & pic 2.
 Rotate the foot 7 times clockwise and 7 times anti clockwise using the left hand while holding the ankle by the right hand as in pic 3.



pic 3

Repeat the above exercises, pressing rotating in the left foot also keeping the left foot on the right thigh. Also gently massage the foot as shown in pic 4 and pic 5 . Massage  both the foot. Care should be taken not to press any point too much if you feel any pain or tenderness in the above exercises.

pic 4

pic 5

Benefits
Toes and feet are strengthened.
Massaging the sole and the toes, activate, internal organs in the body such as lungs, intestines, heart and brain.

Leg exercises

pic 1

 Sit on the floor upon a sheet or mattress. Stretch out the legs. Keep feet 18 inches apart. Keep the hands on side of the body as in pic 1. Wave the feet outward.

pic 2

 Wave the feet inward as far as possible if to touch the big toes of the feet. (pic 2). Do this exercise both outward and inward 7 times.


pic 3

 Keep the feet 12 inches apart and wave the feet side to side


pic4

in unison as in pic 3 and pic 4.
Do this 7 times.



Keep the legs stretched in front of you with feet together. Rotate the feet 7 times clockwise and anti clockwise 7 times.

pic 5

Benefits

Legs are strengthened.

Ankles are strengthened.

Curative and preventive for arthritis and sciatica.



Hand exercises

pic 1

 Stand straight with hands on sides. Raise right hand, about 45 degrees from face and join fingers together. Rotate the right hand clockwise 5 times and anti clockwise 5 times. Concentrate on the shoulders while you do this exercise.(pic 1)

pic 2

 Then raise left hand, join fingers together, and rotate clockwise and anti clockwise 5 times each.(pic2)

pic 3

 Raise both the hands, keep the fingers join together. Rotate both the hands together clockwise and anti clockwise 5 times each.(pic 3)

pic 4

 Keep the fingers in the same position, keep right leg one step forward. Keep right hand stretched in front and left hand stretched in back as in pic 4. Rotate both the hands simultaneously. While right hand goes front, the left should go back and vice-versa. Do this exercise 5 times.

pic 5

Next keep left leg one step forward and left hand stretched in front
and right hand stretched in back. Rotate both hands clockwise and anti clockwise 5 times each.(pic 5)
Benefits
Hands and shoulders are strengthened.
Helps in cure arthritis.
Increases blood circulation in upper limbs.