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Don't just stand there...
Let's Do Some MICROWAVE MOVEMENTS!
Easy, beneficial movements you can do while your food is warming. Like your microwave plate, these will rotate, so keep coming back!
Let's Do Some MICROWAVE MOVEMENTS!
Easy, beneficial movements you can do while your food is warming. Like your microwave plate, these will rotate, so keep coming back!
“Rag Doll”
Stand with your feet flat on the floor, about shoulder-width apart. Without locking your knees, bend down from your waist as far as is reasonably comfortable (until you feel a slight tug--not a pain—behind your knees and/or in your lower back). Allow your arms and head to hang down freely. Hang for a few seconds (5-10). Then gently flex your knees and slowly roll yourself back up to a standing position. Repeat if desired.
Good for: Leg and lower back muscles; lumbar spine flexibility.
Caution: Never lock your knees! It can cut off circulation and make you feel light-headed. Rising up too quickly can also make you feel light-headed.
“Zigzag”
Stand and bend down as you did in "Rag Doll." While bent over, bring your hands close together, palms down (you may want to hook your thumbs together). Keeping your feet stationary, reach your hands and arms over toward (or beyond) your left ankle, allowing your spine to twist naturally as your hands move. Then, as though drawing an arc out in front of your feet, bring your hands and arms over toward (or beyond) your right ankle, allowing your spine to twist naturally as your hands move. Gently repeat, going slowly back and forth from one ankle to the other.
Advanced variation: As you continue to zigzag back and forth with your arms, gradually elevate out of your “rag doll” position, until you are standing and your back-and-forth arcs are being “drawn” straight out in front of your chest.
Good for: Leg and lower back muscles; lumbar spine flexibility.
Caution: Never lock your knees! It can cut off circulation and make you feel light-headed. Rising up too quickly can also make you feel light-headed.
Stand with your feet flat on the floor, about shoulder-width apart. Without locking your knees, bend down from your waist as far as is reasonably comfortable (until you feel a slight tug--not a pain—behind your knees and/or in your lower back). Allow your arms and head to hang down freely. Hang for a few seconds (5-10). Then gently flex your knees and slowly roll yourself back up to a standing position. Repeat if desired.
Good for: Leg and lower back muscles; lumbar spine flexibility.
Caution: Never lock your knees! It can cut off circulation and make you feel light-headed. Rising up too quickly can also make you feel light-headed.
“Zigzag”
Stand and bend down as you did in "Rag Doll." While bent over, bring your hands close together, palms down (you may want to hook your thumbs together). Keeping your feet stationary, reach your hands and arms over toward (or beyond) your left ankle, allowing your spine to twist naturally as your hands move. Then, as though drawing an arc out in front of your feet, bring your hands and arms over toward (or beyond) your right ankle, allowing your spine to twist naturally as your hands move. Gently repeat, going slowly back and forth from one ankle to the other.
Advanced variation: As you continue to zigzag back and forth with your arms, gradually elevate out of your “rag doll” position, until you are standing and your back-and-forth arcs are being “drawn” straight out in front of your chest.
Good for: Leg and lower back muscles; lumbar spine flexibility.
Caution: Never lock your knees! It can cut off circulation and make you feel light-headed. Rising up too quickly can also make you feel light-headed.
A Word to the Wise...
These “Microwave Movements” are general in nature and are intended for the general adult population. Other than the name “Microwave Movements” and having given my own name to some of the exercises, I do not claim ownership of them and did not invent any of them. I am not a physical therapist or trainer. I therefore strongly recommend that you “use your head” and determine if an exercise is appropriate for you. If something hurts, don’t do it! If you have any physical injuries or limitations, or concerns about an exercise’s appropriateness for you, check with your healthcare professional.
Elly
These “Microwave Movements” are general in nature and are intended for the general adult population. Other than the name “Microwave Movements” and having given my own name to some of the exercises, I do not claim ownership of them and did not invent any of them. I am not a physical therapist or trainer. I therefore strongly recommend that you “use your head” and determine if an exercise is appropriate for you. If something hurts, don’t do it! If you have any physical injuries or limitations, or concerns about an exercise’s appropriateness for you, check with your healthcare professional.
Elly