FLEXIBILITY OF BODY PARTS | EXERCISES | YOGA

 As you age, the muscles naturally lose strength which leads to stiffness and pain in the joints. With adequate flexibility exercises every day, the daily activities become easier to perform. It significantly reduces the chance of experiencing occasional back pain, reduces stress in exercising muscles, releases tension, assists posture correction and reduces the risk of injury. Flexibility exercises also improve circulation and the overall body health, thereby increasing vitality and your energy. So flexibility of the eyes, neck, shoulders, elbows, wrists, fingers, hands, spine, ankles and knees will make you feel lively, agile and healthy.

FLEXIBILITY - NECK Part - 1

• Breathing remains normal.
• Keep your feet together and stand erect.
• Relax your neck, turn your head towards the right shoulder and then, the left shoulder, like in step 1 & 2.
• Repeat this process 10 times or as per your comfort level. Relax.
• 

FLEXIBILITY - NECK Part - 2

• Now move your head backwards and then forward.
• When it goes back, it should touch the back of your neck.
• When it is forward, your chin should touch the front of your neck.
• Repeat this process 10 times or as per your comfort level. Relax.

FLEXIBILITY - NECK Part - 3

• Keep your chin in and rotate the head from right to left and then, left to right alternately.
• Your ear should touch your shoulder and take particular care to avoid raising the shoulder.
• Repeat this process 3 - 4 times or as per your comfort level. Relax.
  

BENEFITS

Neck becomes flexible. Blood circulation improves.

PRECAUTIONS

Avoid if cervical spondylitis, any injury or pain in the neck.

FLEXIBILITY - ELBOW Part - 1

• Breathing remains normal.
• In step 1, keep your feet together, stand straight and clench your fists with your thumbs tucked in.
• In step 2, raise your clenched fists forward to the level of the shoulders with a jerk, hold the upper arm stiff and then bring it straight down (like step 1).
• Repeat 10 times or as per your comfort level. Relax

FLEXIBILITY OF BODY PARTS ITS  BENEFITS AND PRECAUTIONS

FLEXIBILITY - ELBOW Part - 2

• Breathing remains normal.
• In step 1, keep your feet together, your body straight, your palms open and turned in front, with the fingers close together.
• In step 2, bring the palms to the level of the shoulders and then straight down, like step 1.
• Repeat this process 10 times or as per your comfort level. Relax.

FLEXIBILITY - ELBOW Part - 3

• Breathing remains normal.
• Stand erect and focus at a fixed point infront.
• In step 1, fold your elbow to the shoulder and  straighten your left hand, with palm facing up.
• In step 2, repeat with the other hand.
• Repeat 10 times or as per your comfort level. Relax

BENEFITS

The circulation of blood in the arteries is accelerated bringing strength to the entire length of the forearm, beginning from the elbow. Constant practice gives women rounded forearms, while men acquire strength and symmetry. 

PRECAUTIONS

Avoid if any pain in hand, injury or surgery.

FLEXIBILITY - WRIST Part - 1 

• Breathing remains normal.
• Stand erect and focus at a fixed point infront.
• With loosely clenched fists, move your fists up and  down with force (see step 1 and 2).
• Repeat this process 5 - 10 times or as per your comfort level.
• Bring down your hands. Relax.

FLEXIBILITY - WRIST Part - 2

• Breathing remains normal.
• Stand erect and focus at a fixed point infront.
• Move your palms up and down with force (see step 1 and 2).
• Repeat this process 5 - 10 times or as per your comfort level.
• Now bring down your hands. Relax. 

FLEXIBILITY - WRIST Part - 3

• Breathing remains normal.
• Stand erect and focus at a fixed point infront.
• In step 1, slowly rotate your wrists clockwise.
• In step 2, rotate the wrists anticlockwise.
• Repeat 5 - 10 time or as per your comfort level.
• Bring down your hands. Relax. 

FLEXIBILITY - FINGERS

• Breathing remains normal.
• Stand erect and focus at a fixed point infront.
• In step 1, close the fingers to make a tight fist, with the thumb inside.
• In step 2, open the hand and stretch the fingers as wide apart as possible.
• Repeat this process 5 -10 times with both hands.
• Return to the original position and bring down your hands. Relax.

BENEFITS

Blood circulation improves, fingers become flexible
and the muscles strengthen.

PRECAUTIONS

Avoid if any pain or injury in fingers or hands.

FLEXIBILITY - HANDS

• Keep your feet together, body straight and arms by the side.
• In step1, raise your right hand sideways, above your
• head, with the palm outward.
• Bring it down and repeat 10 times. Relax.
• Repeat the exercise with the left arm (step 2).
• In step 3, raise both your arms together and make sure that they don’t touch the head or each other.
• Bring your hands down and repeat this process 10 times. Relax. 

BENEFITS

The muscles and nerves of the hands tone up. Hands
become flexible and strong.

PRECAUTIONS

Avoid if any pain, injury or surgery in the hands or

shoulders.

FLEXIBILITY - SPINE 

• Stand with your feet apart.
• In step 1, while inhaling quickly, swing the trunk and the outstretched arms to the right and exhale.
• Repeat the process, this time exhaling and twist your body towards the left.
• Repeat this process 10 times or as per your comfort level.
• While returning to the original position, bring down your hands and join the legs. Relax.

BENEFITS

It strengthens the back. A short course can add
several inches to the chest and take away many
more from a flabby back, while regular practice
makes the body symmetrical and strong.

PRECAUTIONS

Avoid if surgery, pain or injury in the back or
hypertension.

FLEXIBILITY - SHOULDER Part - 1

• Breathing remains normal.
• Stand erect, feet close together, your back straight and fingers clenched into fists with the thumbs tucked in.
• Move the shoulders up and down, in a pumping motion.
• The arms should be straight during the motion.
• Repeat this process 10 times or as per your comfort level.
• While returning to the original position, straighten your head and open your fists. Relax .

BENEFITS

The bones, blood vessels, the muscles and the nerves in the

shoulder are toned up.

PRECAUTIONS

Avoid if cervical spondylitis, pain in the shoulder or any surgery

or injury.

FLEXIBILITY OF ALL BODY PARTS STEP BY STEP

FLEXIBILITY - SHOULDER Part - 2

• Breathing remains normal.
• Sit in any comfortable sitting posture, spine erect and eyes open.
• Like in steps 1,2,3,4 rotate your shoulders 10 times clockwise and
• then anticlockwise.
• While returning to the original position, bring down your hands and straighten your legs. Relax.

BENEFITS

Relaxes shoulder joints, prevents frozen shoulder, exercises the

arms and chest.

PRECAUTIONS

Avoid if any pain, injury or surgery of shoulders.

FLEXIBILITY - ANKLES Part - 1 

• Breathing remains normal.
• Sit with legs straight.
• Slowly move both feet backward and forward alternatively, bending them from the ankle joints (see step 1).
• Hold each position for 2 - 3 seconds.
• Repeat this process 10 times or as per your comfort level. Relax.

FLEXIBILITY - ANKLES Part - 

• Breathing remains normal.
• Sit with legs straight.
• In step 1, slowly bend your knee and rotate the right foot 5-10 times clockwise and then anticlockwise.
• Repeat this process with the left leg. Relax.

BENEFITS

Tones up ankle muscles. Ankle joints become FIexible.

PRECAUTIONS

Avoid if any pain in hand, injury or surgery.

FLEXIBILITY - KNEES Part - 1

• Breathing remains normal.
• Sit with legs straight.
• Like step 1, rotate the lower leg from the knee in a large circular movement.
• Rotate 10 times clockwise and then 10 times anticlockwise or as per your comfort level.
• Repeat this process with the other leg. Relax.

FLEXIBILITY - KNEES Part - 2

• Breathing remains normal.
• Sit with legs straight.
• Like step 1, bend the right knee and bring the thigh near the chest.
• Like step 2, straighten the right leg slowly.
• Practice 5 -10 rounds with right leg and then, do the same with the left leg. Relax

BENEFITS

Strengthens the quadriceps and the ligaments around

the knee joints. Rejuvenates the joint by activating the

healing energies.

PRECAUTIONS

Avoid if any pain, surgery or injury in knees.

HANDS IN AND OUT BREATHING

• In step 1, stand erect and focus at a fixed point ahead.
• In step 2, inhale and spread your arms sideways, along the shoulder height.
• In step 3, exhale, bring your arms forward and touch your palms together.
• Repeat it 5 times or as per your comfort level.
• Slowly return to the starting position. Relax.

BENEFITS

Lung capacity improves, breathing rate becomes normal and

the mind becomes calmer.

PRECAUTIONS

Avoid if low blood pressure, giddiness, any injury or surgery of

spine.

FLEXIBILITY - EYES Part - 1

• Breathing remains normal.
• In step 1, assume a sitting position with the legs straight and hands near your thighs.
• In step 2, focus your eyes on the thumb of the raised hand and the thumb of the lower hand, one by one, without moving the head.
• Hold this position for 5 -10 seconds or as per your comfort level. While returning to the original position, bring down the hands and close your eyes for a while.
• Repeat this process 2 times. Relax

BENEFITS

Up and down viewing balances the upper and lower

eyeball muscles.

PRECAUTIONS

Avoid if any pain, injury or surgery of eye.

FLEXIBILITY - EYES Part - 2

• Breathing remains normal.
• Assume a sitting position with your legs straight and hands near your thighs.
• In step 3, make a large circular movement with the right arm, from the right, then upward, curving to the left, and FInally returning to the starting position.
• Keep the eyes focused on the thumb without moving the head.
• Perform 5 times clockwise and then, anti clockwise or as per your comfort level.
• While returning to the original position, bring down your hands and close the eyes. Relax.

BENEFITS

Rotational viewing improves the coordinated activities

of the eye muscles.

PRECAUTIONS

Avoid if any pain, injury or surgery of the eyes.

FLEXIBILITY - EYES Part - 3

• Breathing remains normal.
• Assume a sitting position with your legs straight and hands near your thighs.
• In step 4, focus the eyes on the right thumb, then on the left thumb and then, back on the right thumb.
• Repeat 5 times or as per your comfort level.
• While returning to the original position, get your hands down and close the eyes. Relax. 

BENEFITS

Front and sideways viewing improves coordination of

the medial and lateral muscles of the eyeballs.

PRECAUTIONS

Avoid if any pain, injury or surgery of the eyes.

FLEXIBILITY - EYES Part - 4

• Breathing remains normal.
• Assume a sitting position with your legs straight and hands near your thighs.
• In step 5, focus the eyes on the following, one after the other: left thumb, space between the eyebrows,
• right thumb, space between the eyebrows and then, left thumb.
• Repeat 5 times or as per your comfort level.
• Finally close your eyes. Relax.

BENEFITS

Sideways viewing relaxes the tension of the strained

muscles. It also prevents and corrects squints.

PRECAUTIONS

Avoid if any pain, injury or surgery of the eyes.