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 Start

Shoulder cross reach 10 end, back view

Shoulder Cross Reach 10 End

Shoulder cross reach 10 end

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.

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Bent knee down 45°, on front, start position

Bent Knee Down 45° Start Position

Bent knee down 45°, on front, end position

Bent Knee Down 45° 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 2 (Head to Foot)

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.

Pretzel, Phase 3 (Shoulder to Foot)

Leg and hip flex 1

20 seconds

Leg and hip flex 2

15 seconds

Leg and Hip Flex 2

Leg and hip flex 3

40 seconds

Leg and Hip Flex 3

External rotation

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.

Internal Rotation

Bent knee up 45° start position

Bent Knee Up 45° Start Position

Bent knee up 45° end 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