Deep Breathing : Skipping results in hard breathing. Deep breathing is a natural
follow-up of skipping. Do deep breathing five times or less. Stop this
exercise after five deep breathing cycles or the moment you start feeling slightly dizzy -
whichever occurs first. The way to do the exercise is:-
- Stand with feet comfortably
- Breath out slowly through your
mouth as you bend forward and cross your right arm over the left to clasp the opposite
knees. Tighten your arms across the chest by pulling - in on the knees in an effort
to breath out all the air from your lungs. this extracts most of the stagnant air in
your lungs. Hold this position till you feel you must breath in.
- Roll the tongue like a tube and
breath-in slowly through the mouth, straighten-up as you gradually spread your arms out as
if trying to touch the edges of the roof.
- Stretching out the arms allows
maximum air into your lungs. Hold this position for a couple of second and then
repeat the exercise, only this time cross the left arm over the right to clasp the
6. Trunk bending : Stand with
the feet comfortably apart and the arms stretched out horizontally. Now twist the
upper body from side to side along with the outstretched arms - at least twenty times.
Do this while keeping the hips straight. This exercise is meant to relax the
body before the next exercise.
7. Imaginary Rope Pulling
Exercise : Stand with the feet comfortably apart and take the arms up as if getting ready
to pull a rope tied to a heavy bell, as in a church. Then, without bending the back,
pull the imaginary rope down with all the strength while imagining the rope getting
heavier each time you pull. Do this exercise ten times. Since you would be
grasping the imaginary rope with one first above the other, alternate the upper fist each
tie. This exercise strengthens the muscles of the chest and upper arms.
8. Neck Exercise : The
following neck moments are meant to exercise the neck muscles in all planes of movement.
Each movement should be to a count of ten.
- For the first part of this
exercise, stand straight and tilt the head fully towards the right shoulder. Next,
place the palm of the right hand slightly above the right ear. Now push the head
fully toward the left shoulder while slightly resisting the movement with the neck
muscles. With the head pushed fully towards the left shoulder repeat the exercise
with the left hand in the opposite direction. Do this movement alternately to each
side to a count of ten.
- For the second part of this
exercise, tuck the head fully down, place both thumbs under the chin and push the head
fully back while resisting the movement with the neck muscles. With the head pushed
fully back, clasp the back of the head in the palms of your interlock fingers of both
hands and pull the head fully forward while resisting with you neck muscles. Do this
five times up and down alternately to a count of ten.
- For the third part of this
exercise, rotate the head in wide circles, ten times clockwise and then ten times in the
- For the fourth part of this
exercise, jerk the head sharply from side to side to a count of ten.
9. Push-ups against the wall :
For those attempting this exercise for the first time, start this exercise on a
pillow. Place the pillow about six inches from a wall. Place the head on the
pillow and let someone help you get the feet up against the wall and hold them there.
Try to push-up to a count of twenty even if you cannot achieve any movement
initially. Then, let the person help you back to the ground. Repeat this daily
until you feel confident enough to attempt this exercise without help.
10. When you feel you can
push-up slightly off the pillow, repeat the same sequence with outstretched arms but again
with someone's help to get your feet up against the wall and to hold them there.
Count to twenty while attempting to bend you elbows slightly. As you build
more and more strength in your arms, attempt this exercise without help. From then
on, it is a matter time before you can do full push-ups twenty times.
NOTE : When attempting
this exercise for the first time, do it with someone supporting your legs. Please be
careful, this exercise has been explained in detail because if you do not follow the steps
carefully you might sprain your neck even you attempt using a pillow.
Wg / Cdr. Khalid Razak