مقعد تمارين

The following exercises should not be performed if they cause pain or cannot be done with ease.

 

Ankle circles:
Lift feet off the floor, draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counterclockwise. Reverse circles. Do each direction for 15 seconds. Repeat if desired. 		Foot Pumps:
Start with both heels on the floor and point feet upward as high as you can. Then put both feet flat on the floor. Then lift heels high, keeping the balls of your feet on the floor. Continue cycle in 30-second intervals. 		Knee lifts:
Lift leg with knee bent while contacting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.
Shoulder roll:
Hunch shoulders forward, then upward, then backward, then downward, using a gentle, circular motion. 		Arm curl:
Start with arms held at a 90-degree angle: elbows down, hands out in front. Raise hands up to chest and back down, alternating hands. Do this exercise in 30-second intervals. 		Knee to chest:
Bend forward slightly. Clasp hands around left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around knee, slowly let it down. Alternate legs. Repeat 10 times.		 Forward flex:
With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs toward your ankles. Hold the stretch for 15 seconds and slowly sit back up
Overhead stretch:
Raise both hands straight up over your head. With one hand, grasp the wrist of the opposite hand and gently pull to one side. Hold stretch for 15 seconds. Repeat on the other side. 		Shoulder stretch:
Reach right hand over left shoulder. Place left hand behind right elbow and gently press elbow toward shoulder. Hold stretch for 15 seconds. Repeat on the other side. 		Neck roll:
With shoulders relaxed, drop ear to shoulder and gently roll neck forward and to the other side, holding each position about five seconds. Repeat five times.