Standing Exercises

1.     Standing - Prayer

           Sing Prayer

2.    Standing -Ankle pops – Bouncy Bouncy

Lightly bounce off both toes while keeping the knees very slighty bent. This is very similar to a skipping motion, except that it is performed while moving forward. The idea is to introduce progressively more range of motion as you move through the prescribed distance. Try to jump as high on every jump.

3.    Standing - Neck Exercise

           1. Rotate your neck clockwise and anticlockwise 

2 Tilt From Front To Back

·         Tilt your head slowly back, far enough so you can look up.

·         Hold posture for a moment.

·         Return slowly to front position.

         3  Tilt From Side To Side

·         Keep your head straight as you slowly tilt it over to the side.

·         Don't go so far that you touch your ear with your shoulder.

·         Hold posture for a moment.

·         Return your head to center position.

·         Move your head to your opposite shoulder.

4 Rotate Head From Side To Side ( Left To Right)

      

• Slowly turn your head as far as you can.
• Hold posture for a moment.
• Return your head to the center.
• Move your head in the opposite direction.

 4.    Standing - Roll your hand  like swimming

Rotate your hand  clockwise and anticlockwise, Hands should be straight


                                                               

5.    Standing -Roll your Elbow from should joint --Twist

Keep your left arm at your side with your elbow bent to 90° and the ... Roll your left shoulder out, raising the left forearm until it's level with your shoulder. ... involves both stretching and strengthening of the shoulder joint ...Now on Right Side

6           Standing -Side Bends

                                                    

            1    Stand with your feet shoulder-width apart, knees slightly bent and tummy tucked in.

2    Reach your right arm up and over your head to the left side. 

3    Your left arm reaches down your left leg to your knee.

4     Let your body lean into the stretch. (If there's any pain, you're reaching too far.)

5        Return to your starting position. Change arms.

        

 

     7     Standing -Arm Swing and Arch

          

1.      Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent

      2    Keep the back straight at all times

      3    Bend from waist

4           Swing both arms continuously and get up and form Arch

     8      Standing -Leg Swings

1     Flexion/Extension- Stand sideways onto the wall

2.      Weight on your left leg and your right hand on the wall for balance

3.      Swing your right leg forward and backward

4.      6 to 10 repetitions on each leg

9      Standing -Quadriceps stretch

         1. Stand holding onto a secure object, or have one hand raised out to the side for balance.
         2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.
         3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.
         4. Aim to keep both knees together, having a slight bend in the supporting leg.

 10        Standing - Hamstring stretch

Stand up straight with your feet shoulder

         Bend your right leg , put two hand on it and off the ground, holding your leg knee     

         pointed  Contract your abdominal muscles to avoid arching your back.

         Feel the stretch in the front of your thigh.

         Hold the pose for 15 to 20 seconds.Repeat with the other leg.

11           Standing -Calf – Toe -  workout

1. Stand with two leg in front , with both feet pointed forward. Lift  hands above

2. Keep back knee straight, with the heel raised from the floor
3. Push your hips forward, while pressing your back heel to ground
4. Hold the stretch and bend down and touch your toe

12       Standing -Hip Roll-

Rotate your waist  clockwise and anticlockwise and make big circle

13       Standing Up and Down (Like English  seat)

Stand on your toes

Bend

Legs apart

Hands straight

14      Standing -Side Trunk Stretch

1. Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand.
2. Keeping your hips stable, bend your torso so that the stretch is felt along your side.
3. Hold the stretch.
4. Repeat for the other side. 

15  Standing -Side Lunge / Horizontal Split

 1.      Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand.

2.      Keeping your hips stable, bend your torso so that the stretch is felt along your side.

3.      Hold the stretch.

4.      Repeat for the other side.