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MICA7797's Photo MICA7797 Posts: 1,077
8/24/08 7:32 P

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I don't see why not, everyone should benefit from this.

-Mica

Your goals, minus your doubts, equal your reality.
By Ralph Marston


You don't drown by falling in the water. You drown by staying there.
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Weightloss tracker for 50 in 5:

SW:
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JONISMARIE's Photo JONISMARIE SparkPoints: (13,417)
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Posts: 1,086
8/24/08 7:22 P

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this felt so good. can i post it to my other team challenge board?



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MICA7797's Photo MICA7797 Posts: 1,077
8/22/08 7:28 P

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I will definitely try some of these before I go to sleep. Thanks

-Mica

Your goals, minus your doubts, equal your reality.
By Ralph Marston


You don't drown by falling in the water. You drown by staying there.
------
Weightloss tracker for 50 in 5:

SW:
8/01 - 176
9/01
10/01
11/01
12/01


 Pounds lost: 21.0 
 
0
10
20
30
40
NAUTICA's Photo NAUTICA Posts: 139
8/22/08 5:10 P

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yea i like this allot!

WATER SPORTS
READING
POETRY
COOKING


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TENIETSHA's Photo TENIETSHA Posts: 961
8/22/08 1:25 P

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i did the breathing challenge as well and i must say, although i couldnt fully do all the stretches with my current condition,,, the breathing part is really soothing. i will continue to do this as well.

A pessimist sees the difficulty in every opportunity; An optimist sees the opportunity in every difficulty


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SHAWN625's Photo SHAWN625 Posts: 171
8/22/08 1:03 P

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well i have completed it and i must say , it feels as if you are breathing air straight thru your muscles...stretching before this breathing exercise was an excellent idea. i havent felt so at peace in a long time...and it takes no time at all..i will definately do this challenge everyday.

I AM FAT....THE FIRST STEP TO RECOVERY IS ...NO DENIAL


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JASMINEPELL's Photo JASMINEPELL Posts: 82
8/22/08 1:00 P

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oohhh sounds soothing.. ok ima get to , and let you know how it goes for me.

INSPIRE ONES SELF TO INSPIRE OTHERS.


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TENIETSHA's Photo TENIETSHA Posts: 961
8/22/08 12:38 P

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EXERCISE DOESNT ALWAYS HAVE TO BE VIGOROUS.. TRY A FEW OF THESE STRETCHES AND THEN REFER TO THE RELAXATION EXERCISE AT THE BOTTOM OF THIS PAGE. THERE IS NO TIME LIMIT ON THIS EXERCISE. WHEN YOU DO IT , POST IT LET US KNOW HOW IT HELPS, OR IF IT HELPS AT ALL.




Stretches for side of neck:
Sit or stand with arms hanging loosely at sides
Turn head to one side, then the other
Hold for 5 seconds, each side
Repeat 1 to 3 times

Stretches side of neck
Sit or stand with arms hanging loosely at sides
Tilt head sideways, first one side then the other
Hold for 5 seconds
Repeat 1-3 times

Stretches back of neck
Sit or stand with arms hanging loosely at sides
Gently tilt head forward to stretch back of neck
Hold 5 seconds
Repeat 1-3 times

Stretches side of shoulder and back of upper arm
Stand or sit and place right hand on left shoulder
With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds
Repeat on other side

Stretches shoulder, middle back, arms, hands, fingers, wrist
Interlace fingers and turn palms out
Extend arms in front at shoulder height
Hold 10 to 20 seconds, relax, and repeat

Stretches triceps, top of shoulders, waist
Keep knees slightly flexed
Stand or sit with arms overhead
Hold elbow with hand of opposite arm
Pull elbow behind head gently as you slowly lean to side until mild stretch is felt
Hold 10 to 15 sec
Repeat on other side

Stretches middle back
Stand with hands on hips
Gently twist torso at waist until stretch is felt
Hold 10 to 15 sec
Repeat on other side
Keep knees slightly flexed

Stretches ankles
Stand and hold onto something for balance
Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.
Repeat on other side (Note: can also be done sitting)

Stretches calf
Stand a little way from wall and lean on it with forearms, head resting on hands
Place right foot in front of you, leg bent, left leg straight behind you
Slowly move hips forward until you feel stretch in calf of left leg
Keep left heel flat and toes pointed straight ahead
Hold easy stretch 10 to 20 seconds
Do not bounce
Repeat on other side
Do not hold breath

Stretches front on thigh (quadriceps)
Stand a little a way from wall and place left hand on wall for support
Standing straight, grasp top of left foot with right hand
Pull heel toward buttock
hold 10 to 20 sec
Repeat on other side

Relaxes hamstrings, stretches calves, achilles, and ankles
Stand with feet shoulder-width apart
Keep heels flat, toes pointed straight ahead
Assume bent knee position (quarter squat)
Hold 30 sec

Stretches inner thigh, groin
Stand with feet pointed straight ahead, a little more than shoulder-width apart
Bend right knee slightly and move left hip downward toward right knee
Hold 10 to 15 seconds
Repeat on other side
If necessary, hold on to something (chair, etc.) for balance

Stretches side of hip, hamstrings
Sit on floor with right leg straight out in front
Bend left leg, cross left foot over, place outside right knee
Pull left knee across body toward opposite shoulder
Hold 10 to 20 seconds
Repeat on other side
Breathe easily

Stretches lower back, side of hip, and neck
Sit on floor with left leg straight out in front
Bend right leg, cross right foot over, place outside left knee
Bend left elbow and rest it outside right knee
Place right hand behind hips on floor
Turn head over right shoulder, rotate upper body right
Hold 10 to 15 seconds
Repeat on other side
Breathe in slowly

Stretches back of leg and lower back
Sit on floor, legs straight out at sides
Bend left leg in at knee
Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
Do no dip head forward at start of stretch
Hold this developmental stretch 10 to 20 seconds
Repeat on other side
Foot of straight leg upright, ankles and toes relaxed
Use a towel if you cannot easily reach your feet

Stretches shoulders, arms, hands, feet and ankles
Lie on floor, extend arms overhead, keep legs straight
Reach arms and legs in opposite directions
Stretch 5 sec, relax


____________________________
"I Am Relaxed"...deep breathing and relaxation exercise
Sit comfortably and quietly.

Tell yourself that you are going to use the next 5, 10, or 20 minutes to re-balance, to heal, to relax yourself.

Surrender the weight of your body, allowing the chair, or floor, to support you.

Close your eyes, gently cutting out visual stimulation and distraction.

As you inhale, repeat to yourself:I AM

As you exhale, say...“RELAXED.

Continue to breath normally not trying to change it in any way. Just watch it happening and continue to repeat: "I AM" with inhalation "RELAXED" with exhalation.

As your mind begins to wander, gently bring it back to the awareness of your breath and your statement I AM RELAXED.Be compassionate and loving with your leaping frog mind which wants to be anywhere but here.

Continue doing this for as long as you have established.

To conclude, discontinue the phrase and slowly stretch your hands and feet, your arms and legs, then your whole body.

Open your eyes a sliver at a time – like the sun coming up in the morning.

Continue on your way


A pessimist sees the difficulty in every opportunity; An optimist sees the opportunity in every difficulty


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