Simple, stimulating
exercises
Here are some simple, invigorating exercises, most of which you can do whilst enjoying your Rombouts moment. You will, however, have to put your coffee down for the majority!
Note: Most of these exercises assume that you are in generally good health. Do not attempt them if they are likely to cause you pain, discomfort or problems.
Daily exercises? Simply add this page to your favourites and you can revisit the exercises whenever you like.
1. Head
Massage your scalp: get the blood circulating between your scalp, skull and brain and feel the stimulating tingle. Spread your hands over your head with your fingers and thumbs as far apart as possible. Gently massage in a clockwise motion taking deep breaths as you do. Start at your forehead and move toward the nape of your neck. Now do it again in an anti-clockwise direction.
2. Face
A simple smile is great for the face – giving it a little TLC is even better. Place your hands against your cheeks and temples and leave them there; the warmth will relax your facial muscles. Now place your elbow on a table and rest the area between your eyebrows on the heel of your hand. Whilst breathing deeply, make slight circular movements with your hand.
3. Neck
Stretching exercises keep your neck muscles strong, flexible and can relieve muscular tension. Tilt your head back so you’re looking at the ceiling, hold the position and return your head to the front. Do this ten times. Now tilt your head from side to side ten times and then rotate your head to the left and the right ten times again. You can also do these neck exercises whilst resisting the movement of your head with your hands.
4. Shoulders
This is almost as good as having your shoulders massaged: hold your stomach in, take in a deep breath and lift your shoulders, rolling them forward. Exhale slowly and roll your shoulders back and down. Do this several times in one motion. Again with your back straight, inhale deeply. As you breathe out roll your ear towards your shoulder. Breathe in again and on the next exhale, roll your chin down to your chest. Repeat on the other side – do this five or so times.
5. Front
Belly dancing is very good for the stomach (and its insides) but is an acquired skill. So in the absence of the required music (and costume), try this instead: locate your kidneys – they are level with your waist, on either side where the tissue is soft. Give this area an energising rub with your fists in a circular motion.
6. Back
If you have a tennis ball, place it between your back and the back of the chair. Lean into the chair and breathe deeply ten or more times. Move the ball to a new position and do it again. If you don’t have a tennis ball, try this: sit in your chair with both feet flat on the floor, press your bottom into the chair, relax your shoulder and arms and hold on to your knees. Inhale and lift your chest forwards and up until you feel a slight arch in your back. Now exhale, round your back and curl your shoulders forwards.
7. Legs
Simply lifting your legs out in front of you whilst sitting in a chair will let you feel the muscles working in the top of your thighs. Hold them there for the count of three and relax. This next one involves getting out of your chair: stand on tip toes, heels together and slowly sink to a crouch. Get back up again slowly. Repeat this exercise several times.
8. Feet
For these foot exercises you will need to sit on the edge of your chair. Raise your legs and hug your knees now rotate your feet clockwise and anti-clockwise, then point them up and down. Repeat this twenty times. Again, sitting on the edge of your chair, place a tennis ball, rolling pin, tin or equivalent on the floor. (Shoes off!) Now roll the object backwards and forwards from the tips of your toes to your heel. Do this several times with each foot.
9. Breathing
Take time to take just a few deep breaths, empty your mind and enjoy the freedom this brings. To do this properly you need to close your eyes, visualise your stomach, lungs and chest filling with air and then slowly push the air out of your body. Use counting to regulate the pace – inhale for five counts and exhale for the same. You can also hold your breath at the end of an inhale: breathe in for a count of five, hold for five and exhale for five.
10. The whole body
Moving and stretching the whole body can really get the blood going and make you feel invigorated. Start at the head and gently, slowly twist and turn each part of your body so that it’s exercised. Move your arms, your wrists, your hands and your fingers. Do the same with your legs, ankles and toes – wriggle them all. Don’t forget your face: yawn, pull faces, laugh – it’s good for you. Take your time doing this, relax and feel the stimulation in your body.