Bob O Exercise list 1/31/2024
© 2019-2024 Laszlo I. Nemeth
Sky reach
Do this exercise first as the picture shows, on both sides. Then, do the same exercise on both sides, but tilt your head back and look up to the ceiling.
Shoulder cross reach 1 start
Shoulder cross reach 1 end
Shoulder cross reach 10 start
Shoulder cross reach 10 end, back view
Shoulder cross reach 10 end
Vertical arm swing
Shoulder blade squeeze
First, rotate your arms to have your thumbs point backwards, by squeezing your shoulder blades together. On the reverse, move your shoulders forward and rotate your arms so your thumbs will again point backward, going the opposite direction from the start.
Ankle bend 1
Ankle bend 2
Ankle twist 1
Ankle twist 2
Ankle twirl
Head roll
I have no picture for this, because there is no still picture that would represent this adequately.
Sit on your knees in a comfortable position, or stand if it’s more comfortable. Roll your head in a clockwise direction and include as much of your upper body in the motion as you can, without straining yourself or falling over. After you made 4 repetitions, change direction to counterclockwise and do 4 repetitions.
———————————————–
Bent knee down 45°, on front, start position
Bent knee down 45°, on front, end position
Pretzel, phase 1, bent leg
Do this one with the bottom leg straight until you gain enough flexibility to do it with bent leg comfortably. Inhale as you “wind up,” straightening your spine then relax back to the startng position and exhale. Do 5 repetitions.
Pretzel, phase 2, bent leg
Do 3 repetitions, breathing in when up and breathing out as you tilt down.
Pretzel, phase 3, bent leg
Tilt forward with your shoulder aiming toward your ankle. Hold the down position, gently for a few, up to about ten seconds. Breath slowly and comfortably.
Leg and hip flex 1
20 seconds
Leg and hip flex 2
15 seconds
Leg and hip flex 3
40 seconds
External rotation
Internal rotation, phase 1, 20 seconds pushing forward against your hand.
Phase 2, 15 seconds pushing down (in addition to forward)
Phase 3, 40 seconds pushing backwards and assisting with your hands in the same direction.
Bent knee up 45° start position
Bent knee up 45° end position
Full front extension
This is an older picture, with my arms in a vertical line. Now we do it better. Please make sure that you position your hands so that your shoulders will be more forward than your hands. This way you can elongate the front, instead of crushing the lower back
Downward facing dog