Hip Exercises
The following exercises are from experts except exercise no 15, Hip massaging, which is the only one, is mine. That is way I call it “Hip Exercises”. Please try each one at least 10 times. It is a total of 31 exercises, which shouldn't take more than half an hour. They can be done anywhere and anytime.
Three Exercises just learnt from a source.
1- Two small ball juggling: Throw each ball in each hand at the same time and let each hand catch the ball of the other hand at the same time. This helps both parts of the brain to coordinate.
2- Ear Exercise: Put each thumb behind the ear of the other side of the body and squat several times. Each time breath abdominally. This helps the sense of body balance, good for the memory and mind.
3-Cross Leg Exercise: Raise one leg and touch the knee by the elbow of the arm of the other side of the body. Repeat it with both legs and arms several times. This coordinates both pars of the brain.
28 physical exercises in around half an hour
These exercises include mind, body and joint exercises, which can be done daily any time and any place. The best time may be early morning before breakfast or soon after each meal. Any exercise soon after a meal, helps the body to uptake blood glucose into cells for energy conversion regardless to insulin. Normally without insulin cells can not take in glucose. All exercises are easy except exercise 5, which could be ignored if found not easy.
Please note that at the beginning of exercises, our immune system starts to become stronger minute after minute. But when we become tired, it starts to decline gradually. So whenever you become tired, stop, rest for a while and start the exercises later.
Wear a short and tee shirt or a bath rob for these exercises. If possible go outside in open air. These exercises include a lot of breathing. So an open fresh air is a lot better and healthier.
All these exercises learnt from professional sources except exercise 15, hip massaging, which is my idea. It is very useful. It massages sciatic nerve, which is the longest and largest nerve in the body. It starts in lower back and run down the back of each leg.
Coordinating both parts of the brain;
Warm up exercise
Start by warming up by loosening and relaxing all your muscles and lowering your shoulders, your hips and knees a bit, gently shake your hands and legs. Breath, abdominally, deep gently through your nose and breath out through your mouth a few times. Abdominal breathing is done by pushing your belly forward and backward instead of chest. Keep your body, partially or completely, in this situation during the exercise when and where possible.
1- Slap gently all over your body with both palms of your hands for about a minute. This activates all the nerves of the skin.
2- Next rub both palms of your hands all over your body towards your heart for about a minute to give it a gentle massage. This drives lymphatic fluid into main blood stream to detoxify the body. A brush can be used. This is why it is called: “Dry Brushing”.
Do exercises 3 and 4 beside a wall to support you if you couldn't stand on one foot.
3- Stand on your right foot and start to throw your left leg and right arm forward and backward on the same direction for about 30 times.
4- Stand on your left foot and do the same with your right leg and left arm.
Each part of the brain controls the leg and arm of the opposites side of the body. By throwing a leg and the arm of the other side of the body forward and backward, makes both sides of the brain work side by side, one throws the arm and the other throws the leg forward and back backward. This coordinates the works of the both parts of the brain. This makes the mind and body stronger and more flexible. It also helps other exercises, which are to follow.
5- Stand on both palms of your hand for about two minutes,
Start by warming up exercise. To stand on both palms of your hands, go beside a wall, put both palms of your hands on the ground, use your feet against the wall to walk upward to raise your body as far as you can. After that, stay like that about two minutes by counting from 1 to 120. It doesn't have to be for two minutes, it could be more or less.
6-Push up exercises,
Start by warming up exercise.
A simple push up exercise made up of supporting your body horizontally on both legs and arms and lowering and raising the body many times. In this case raise and lower your body for 30 times more or less.
Stretch your neck
Start by warming up Exercise.
7- At a standing position, bend your neck left and right 30 times.
8- At a standing position, bend your neck forward and back ward 30 times.
9-A-Look at your back, put your left hand on your right collar and press it clockwise, close your eyes, turn your neck anticlockwise, imagine you can see your back.
9-B-Look at your back, put your right hand on your left collar and press it anticlockwise, close your eyes, turn your neck clockwise, imagine you can see your back.
10- At a standing position, turn your neck left and right 30.
Stretch your arms
Start by warming up Exercise.
11- Back head stretch your left arm: With your right hand pull the elbow of your left hand to the back of your head as much as possible and keep it there for half a minute by counting from one to 30.
12- Do the same with your right arm.
13- Under chin stretch your left arm: Put your left arm elbow between your right forearm and upper arm and pull it under your chin for half a minute by counting from 1 to 30.
14- Do the same with your right arm.
15- Massaging Your Hips
Start by warming up Exercise.
To massage your hips, throw both of your arms together left and right for one minute, 60 times. Each time, you throw your both arms left, slap your right hip with your left palm and slap your left hip with your right palm. Each time you throw your both arms right, slap your left hip with your right palm and slap your right hip with your left palm.
16- Massaging your chest
Start by warming up Exercise.
To massage your chest, open both your arms as wide as possible, push your chest forward, breath deep abdominally slowly, and slap your right side of your chest with your left palm and slap your left side of your chest with your right palm. Do both slaps together 60 times and each time breath out.
17- Bend your body forward
Start by warming up Exercise.
Bend your body forward 30 times. Each time try to make your head reaches between your legs and keep it there for five seconds by counting from one to five. Each time you straighten your body take a deep abdominal breathing. Use your fingers to count.
Spin your hips
Start by warming up Exercise.
18- Spin your hips 30 times clockwise.
19- Spin your hips again 30 times but anticlockwise this time
Spin your knees
Start by warming up Exercise.
20- Spin your knees 30 times clock wise
21- Spin your knees again 30 times but this time anti clockwise.
Spin your feet
Start by warming up Exercise.
Do exercises 22 and 23 beside a wall to support you if needed.
22- While standing on one foot, spin the other foot 30 times clockwise and 30 times anti clockwise.
23- do the same with the other foot., spin it 30 times clockwise and 30 times anticlockwise
Stand on one leg
Start by warming up Exercise.
Do exercises 23and 24 beside a wall to support you if needed. These exercises help to strengthen your sense of balance
24- Stand on one leg and raise the other leg as high as you can for one minute by counting from 1 to 60.
25- Stand on the other leg and raise it also for one minute by counting from 1 to 60.
26- Squatting and standing
Start by warming up Exercise.
Squat and stand up 20 times. Each time you are squatting, count from 1 to 10. After that stand up, breath in and out gently and squat again.
Stretch your legs
Start by warming up Exercise.
27- Push one of your legs and your body forward and push back the other leg as far as it can go for one minute by counting from 1 to 60.
28- Repeat the exercise for one minute but this time change the position of legs.
So Extra Information
Regarding exercises that need to stand on one feed.
It is very useful to do these exercises without support if possible. In that case, they have to be performed in places with a good lighting. You can not stand on one leg in a dark area. To find out why, close your eyes and try to stand on one leg. You will see you can not stand on one feet with your eyes closed.