Exercises

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Below are some recommended exercises to strengthen and increase the flexibility of important muscle groups, particularly in your back, abdomen and legs. These exercises are NOT designed to increase endurance, strengthen your heart or improve circulation. To accomplish such goals, aerobic-type exercises such as fast-paced walking, jogging, running, dancing or swimming are required.

 

The following exercises ARE designed to increase flexibility and strengthen and condition your muscles. They need not be exhausting.

 

HOWEVER, AS WITH ANY EXERCISE PROGRAM, IT IS RECOMMENDED THAT THESE EXERCISES BE CONDUCTED WITH THE APPROVAL OF YOUR PHYSICIAN.

IF ANY PAIN DEVELOPS AND PERSISTS, MEDICAL ATTENTION SHOULD BE SOUGHT IMMEDIATELY.

 

PELVIC TILT : Lie on your back with knees bent and your forearms behind your head. Keep your back down. Firmly tighten your buttock muscles, hold for five seconds and relax. Repeat this exercise five times.

 

KNEE-TO-CHEST RAISE : Again, lie on your back with knees bent, your forearms behind your head. Raise your right knee to your chest, hold for five seconds, and return the leg to the starting position. Repeat the exercise five times with each leg. Then repeat the exercise five times raising both legs at the same time.

 

SINGLE LEG RAISE : Assume the same position, on your back, knees bent and forearms behind your head. Slowly raise one leg while straightening it out, then raise it as far as possible. Hold for five seconds and slowly return the leg to the starting position. Repeat the exercise five times with each leg.

 

HALF SIT-UP : Assume the same position, on your back with knees bent, but with your arms crossed over your chest. Slowly raise your head and neck until your chin touches your chest. Continue raising, stretching your hands to your knees. Hold for five seconds and then slowly return to the starting position. Repeat the exercise five times.

 

STRAIGHT BACK BEND : Assume the standing position, feet no more than six inches apart, arms to your side. Bend at the hips and knees until thighs are parallel to the floor. Hold for five seconds, raise to standing position. Repeat the exercise five times.

 

HAMSTRING STRETCH : Sit on the floor, legs straight out in front of you with toes up, heels no more than six inches apart. Bend forward slowly reaching for your toes. Hold forward position for five seconds and slowly return to the starting position. Repeat the exercise five times.

 

OVERALL CONDITIONING : If physical activity is not part of your daily routine, regular aerobic exercise should be. Aerobic exercise, such as running, walking or swimming, will help keep your body in condition.

 

AGAIN, THESE TYPES OF ACTIVITIES SHOULD BE DONE WITH THE APPROVAL OF YOUR PHYSICIAN.

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