STRETCHING EXERCISES FOR WOMEN

GETTING UP

Sideway And Backward

Purpose: Improve muscle flexibility and prepare yourself for a day of hard work.

1.      Bend the waist towards both sides.

Caution: Avoid exercise that involves bending forward.

2.      Put both hands on the hipbones and push forward.

Caution: Avoid over-stretching the neck and waist towards the back.

BREAKFAST TIME

Muscle Training Exercise - Pelvic Floor Muscle

Tensing up muscles in the vagina and the lower abdomen, just like trying to interrupt the flow of urine.

Purpose: Tighten the muscles of the vagina, and prevent uterine prolapse and incontinence.

TAKING CHILDREN TO SCHOOL

GOING TO MARKET

When you go to market or take your children to school, don't miss the chance of doing exercise.

For example, get off one bus stop earlier so as to walk for at least 15 minutes. If your shopping is too heavy, use a trolley.

BREAK

I. Stretching Exercises (Head and Neck)

Purpose: Prevent tight neck and shoulder pain.

1.      Look forward. Turn your head slowly to the right. Then, turn your head to the left.

3.      Lift shoulders, lower them, and bring them forward. Afterwards, bring them backward.

II. Stretching Exercises (Neck, Back and Upper Limbs)

1.      Interlock your fingers and put them behind your head with elbows pushing to the sides. Keep on pushing until your elbows and shoulders are in a line.

Put your right hand behind your head. Hold your right elbow with your left hand and pull it to the left of your body. Return to starting position. Repeat with the other hand.

3.      Rest your right hand on your left shoulder. Hold your right elbow with your left hand and pull it to the front of your body. Return to starting position. Repeat with the other hand.

Interlock your fingers with palms facing in or out. Stretch arms upwards.

5.      Put arms straight behind body. Interlock fingers and push them upwards.

Caution: Not to lean forward.

Raise your left arm to the horizontal level with fingers pointing downward and the back of your hand facing outward.

Gently bend your left wrist downward with your right hand.

Return to starting position. Repeat with the other arm.

III. Stretching Exercise (Lower Limb)

Put your right hand on a table or cupboard. Lift your right leg with your left hand. Return to starting position. Repeat with the other hand and leg.

Put both hands on a table or cupboard. Bend your right leg and step forward. Keep your left leg straight. Keep your heels on the floor and point your toes forward. Lean forward slightly. Return to starting position. Repeat with the other leg.

IV. Stretching Exercise (Hip)

1.      Sit on the floor or bed. Bend your knees, with soles touching each other.

Keep your back straight and lean forward slightly.

Caution: You will feel a stretch in the muscles of your inner thighs.

Bend your left leg and put it on the outer side of your right leg. Put your left hand behind your body and turn your waist to the left.

Return to starting position. Repeat for the other side.

DOING HOUSEWORK

When doing housework, such as sweeping the floor, hanging out the washing and cleaning the windows, play some music and follow the beat.

Keep relaxed and energetic.

Caution: Keep your back straight when lifting heavy objects or sweeping the floor.

LUNCH TIME

BREAK

You may do exercise for 15 minutes in the afternoon. We are going to demonstrate some muscle training and stretching exercises.

Purpose: strengthen the muscles, prevent osteoporosis and falling.

I. Muscular Training Exercise

(Weight-training exercise)

(Hold 1 - 3 seconds and repeat 8 - 10 times for each moment)

After lunch, you may do 2 sets of weight-training exercises.

1. UPPER LIMBS

Hold a dumbbell (1-3 lbs., vary with individual physical conditions) in each hand. Arms at the side.

Bend arms towards shoulders.

Return to starting position and repeat.

2. LOWER LIMBS

First, take a seat and tie a sand bag weighted 1-5 lbs (vary with individual physical conditions) to each ankle.

Lift and stretch one leg. Then, rest your leg on the floor. Repeat with the other leg.

Muscular Training Exercise

(Callisthenic Exercise)

3. STEPPING EXERCISE

Using a telephone directory or book which is about 3 inches thick.

The following two movements can improve your balancing skills and posture.

2.      Grip onto the chair back with both hands; raise one leg to the side. Return to starting position. Repeat with the other leg.

Grip onto the chair back with both hands and keep the front part of the sole on the floor. Return to starting position. Repeat.

4. BACK

Lie on the back with knees bent. Lift hips until it is away from the floor. Return to starting position. Repeat.

5. ABDOMEN

Lie on the back with knees bent. Tighten abdominal muscles.

Raise upper body until you can touch your knees with both hands.

Release.

Stretching Exercise (Lower back)

Lie on the back with knees bent. Swing both legs to the left. Return to starting position.

Then swing to the right.

Purpose: The above 3 exercises can prevent lower back pain.

TAKING CARE OF CHILDREN

I. Muscular Training Exercise (Handgrip)

Purpose: Muscle training for handgrip can prevent muscle strain.

Slightly tighten your fists, then release slowly.

II. Pelvic Floor Muscle Exercise

DINNER TIME

TIME TO RELAX

Take 5 deep breaths when you are having a warm bath.

Purpose: Help you unwind after a long, hard day and give you a good sleep.