Due to shortage of time many times we are not able to follow our exercise regimen or even go for a walk. Reasons may be many; weather is not good, don't have enough time or simply are not in a mood to move out. Here are some alternatives; easy and simple stretch indoor exercises.
Head and neck circles : Stand up straight. Gently give your head & neck a wide circular movement starting from left without moving your shoulders. Do the same in opposite direction after two movements. Do these movements 6-7 times.
Shoulder circles : Stand up straight with legs apart. Keep both arms touched at your sides. Circle your left shoulder backwards without moving rest of your body. Repeat this with your right arm. Do it 6-7 times.
Arm swings : Stand up straight with legs apart. Stretch both arms straight out in front of you, leveling at chest. Without moving your hips, swing your arms to the left and then to the right parallel to the floor. Do this at least 20 times.
Forward stretches : Stand up straight. Set your palms down on the front of your thighs. Slowly slide your hands down the legs as down as you can without straining. Keep your legs straight while doing this. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.
Side stretches : Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Gently return to the initial position and repeat on right hand side. Do this 12 - 14 times.
Leg swings : Stand up straight leaving all your weight on your right leg. Take support of any chair or table with right hand. Start swinging your left leg forward and backward. Repeat this with your left leg. Do this exercise atleast 20 times with each leg.
Thigh stretches : Sit on the floor stretching your legs straight out in front of you. Place your hands on the thighs and slide them down your legs as far as possible without getting strained. Return to the start position and repeat the exercise 10 times. Try to be slow & relax to avoid strain & exertion.
Leg Lifting : Lie down on your back with your legs straight and your arms by your sides. Gently lift your left leg off the floor, as high as possible without straining. Don't jerk your leg upwards. Then gently lower your leg to the floor. Repeat the exercise with your right leg. Do this 12-14 times.
Running on the Spot : Stand up straight. Keep your arms relaxed. Run on the spot for 2 minutes. Try to keep whole of your upper body as relaxed as possible while doing this. Allow your arms to bounce freely at your sides.
Dance to Music : There is a better alternative to running on the spot if you love dancing. Put on your favorite CD and start dancing. But avoid jerky movements. Try to move easily without straining your muscles.
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