Week #36 - Mr. Diabetes® Home Fitness Program - Stand and Bend
Week #36 Stand and Bend
Here’s a great exercise. Don’t skip it!! There’s a lot happening here – check with your medical team before doing this exercise, as you should when performing any exercise. Proper breathing (diaphragmatic breathing) will make performing this exercise easier.
WARNING!
1. Do NOT lock your knees; always leave a little flexibility to adjust for the torque placed on your knees as you shift your body weight in the natural performance of this exercise.
2. As your fingers are interlocked behind your neck, do NOT pull your head to touch your elbows to your knees as you alternate right elbow to left knee and left elbow to right knee. Be extra careful here or you could risk damage to your neck and/or spine! Be sure to ONLY bend at the waist to accomplish the goal. If you can’t touch your elbow(s) to your knee(s) by bending at the waist, that’s okay; eventually you will.
HOW: 1. Stand erect with feet shoulder width apart. Knees are slightly bent – DO NOT LOCK KNEES! (See WARNING ABOVE) Hands are clasped behind head with elbows pointed out to the sides.
2. Exhale (through your mouth) as you bend from the waist to touch your left elbow to your right knee. DO NOT PULL YOUR HEAD TO YOUR KNEES! (See WARNING ABOVE)
3. Inhale (through your nose) as you return to starting position.
4. Exhale as you bend from the waist to touch your right elbow to your left knee.
5. Inhale as you return to starting position. This is 1 complete Time.
BENEFITS: 1. Works and strengthens the mid-section (core).
2. Works the oblique muscles.
3. Trims waist.
4. Stimulates the liver.
5. Enhances kidney function.
6. Develops energy.
SCHEDULE: WEEK ONE: 10 Times
WEEK TWO: 15 Times
WEEK THREE: 20 Times
WEEK FOUR: 25 Times
THEREAFTER: 30 Times
Together We Can…Defeat Diabetes®
**********************
REMEMBER: In most cases, diabetes can be avoided completely if you eat right and exercise. If you already have diabetes, you can help control it with proper nutrition and regular exercise. It's not easy, but it's simple, and at www.DefeatDiabetes.com we're here to help.
The Mr. Diabetes® Home Fitness Program is designed to help you establish good exercise habits and become more fit.
Join our hostess Alivia as she adds one new stretch or exercise every week. SUBSCRIBE to this channel and receive updates so you don't miss a thing.
THE MISSION of Defeat Diabetes Foundation is the prevention, early identification and self-management of the global epidemic, diabetes. We work with individuals and organizations worldwide through our awareness, education and assistance programs.
For more info, to take our free on-line diabetes self-assessment, and for answers to all of your diabetes-related questions, find us at www.DefeatDiabetes.org
Subscribe to this channel, and follow us on Facebook, Twitter, and LinkedIn.
For all of the latest developments that affect those with diabetes, subscribe to our RSS feed at: http://defeatdiabetes.org/our-communi...
OUR VISION is to approach diabetes from a self-care and peer empowerment approach. Once you have a diagnosis of diabetes it is with you 24/7 – 365 days a year. We show through the actions of Executive Director, Andrew P. Mandell – Mr. Diabetes® (and other diabetic staff members), that diabetics are neither helpless nor hopeless and can lead productive lives.
Together We Can…Defeat Diabetes®
Awareness + Action = Prevention®