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1) Stand straight, with your feet well apart— your left foot pointing to the left and your right foot turned slightly inward. Stretch your arms out to your sides, palms down. Inhale, then bend to the left and slightly forward as you exhale. Slide your left hand down your leg and grasp the lowest part possible. Bring your right arm up vertically. Turn your head so you can look upward at your right hand. After a few full breaths, release the position and repeat the exercise on your right side.

2) While sitting up straight in a chair, bend your legs at right angles and plant your feet firmly on the floor. Put your right hand on your left knee and your left arm over the back of the chair. Look straight ahead and breathe in through your nose. Exhale slowly as you turn to the left. Pull easily with both hands in order to twist your spine gently. Maintain this position for a count of 3, and then go back to the starting position. Rest for a few moments, and then reverse the placement of your hands and perform the previous exercise. Repeat the exercise twice each way.

3) While sitting with your back against the back of a chair, stretch your arms straight out and parallel to the floor. Flex your hands so your palms are facing away from you. Begin a slow rotation of your arms— the circles you make should be so large, your arms almost touch when they reach the front. Do from 3 to 5 repetitions, breathing deeply through your nose throughout the entire exercise. Repeat the exercise in reverse. You may also try making smaller, faster circles.


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