|
|
|
|
Refreshing
|
|
|
1. Interlock fingers left over right and stretch the arms forwards and upwards, palm outwards. Stay for 30 seconds and repeat with fingers interlocked the other way.
|
|
|
2. Spread the knee apart. Extend the arms and trunk forward until your forehead rests on the floor. Stay for between 30 minutes and one minutes.
|
|
|
3. Lie down on the floor. Take the arms over the head and relaxed completely. Take legs towards head until you feel a good stretch without feeling pain.
|
|
|
|
|
|
Relieving Back Pain
|
|
|
1. Sit sideways on a chair, stretching the trunk up and with shoulders back, and your legs and feet together. Then turn towards the back of the chair, placing both hands on the chair back, twisting your body to face the chair back by pulling with the left hand and pushing with the right. Stay for 30 seconds. Then repeat on the other side.
|
|
|
2. First stand in front of a stool, facing it, with your right side against the wall. Draw yourself up and place your right foot on the stool. Then turn to the right and face the wall. Raise your arms and press your hands against the wall to turn the trunk to the right. Turn your head and look over your right shoulder. Stay for 30 seconds and repeat on the other side.
|
|
|
3. Lie down on a mat, making sure you are straight. Stretch your arms out to the sides, palms uppermost. Bend the knee over the abdomen and take them down first to the right and then the left. Stay for 30 seconds each side.
|
|
|
|
|
|
Relieving Mental Fatigue
|
|
|
1. Stand with your feet apart as wide as the shoulder length, rest your head and arms on the chair. Stay for a minute or longer.
|
|
|
2. Straight left leg and bend right knee. Rest you hand on the left foot. Stay for a minute. Repeat with the other leg.
|
|
|
3. With the trunk erect and your leg together, stretched out in front of you. Bend forward towards feet. Stay for 30 seconds.
|
|
