| Preparation
| Warm-up Exercises | 1
| 2 | 3
| 4 | 5
Warm-Up
2: Back Exercise
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Exercise 2 |
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image to view movie (it will open
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This exercise
encourages energy to flow by gently stirring its source, the
body's center, giving the body an internal massage. Your palms
channel energy through sensitive points in the lower back
(acupuncture points). Enjoy the movements. Too many adults
think exercise means "no pain, no gain". These exercises
should feel comfortable.
Relax
your shoulders; let them drop.
- Stand with feet
apart, on a line with hips, feet parallel, toes even, weight
evenly balanced, knees slightly bent, facing straight ahead.
Relax your abdomen. Bend your knees slightly, and distribute
your weight evenly. Place palms on the lower back, just
above the waist, fingertips on each side of the spine, not
touching.
- Push your abdomen
gently forward and circle it slowly around to the
right twelve times.
- Push your abdomen
gently forward and circle it slowly around to the
left twelve times.
Checking Yourself:
- Weight evenly
balanced, toes even.
- Knees slightly
bent.
- Shoulders relaxed.
- Abdomen relaxed.
- Hands on lower
back, fingers not touching.
Repeat until you
have done two dozen circles. Breathe smoothly and slowly.
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