Rotational Exercises

All the joints in our body have to be activated mainly to remove all the accumulated toxins in the joints and also to lubricate the joints uniformly. This simple exercise performed daily for ten minutes can prevent arthritis and inflexibility.

Neck Rotation

Move the neck from side to side, up and down and in rotary motion for eight to ten times. If you have a cervical problem, do not perform this dynamic exercise. You can instead apply static pressure with your palms on the head, preventing the motion and repeat this eight to ten times. This will strengthen your neck muscles.

Shoulder Rotation

Rotate the shoulder joints eight to ten times in clockwise and anti-clockwise direction.

Elbow Rotation

Hold the hand just above the elbow joint and rotate eight to ten times in clockwise and anti-clockwise direction. Repeat the same procedure on the other hand.

Wrist Rotation

Hold the wrist joint with one hand, make a fist and rotate eight to ten times in both direction. Repeat the procedure on the other hand. Similarly move the fist up and down and from side to side.  

Finger Rotation

The thumb and all the other fingers can be rotated eight to ten times in both directions with the help of the other hand.

Hip Rotation

Stand with your feet approximately one and half feet apart and with hands on your hips. Gently rotate the hip eight to ten times in one direction and then in the opposite direction.

Forward and Backward Bending

In the same position, with hands stretched upwards and palms facing outwards, inhale and slowly bend back then as you exhale bend forward as much as you can trying to touch the ground. Repeat this exercise for eight to ten times. THOSE SUFFERING FROM BACK PAIN SHOULD AVOID FORWARD BENDING.

Side Bending

Spread your feet approximately one and half feet apart, spread your hands to shoulder level with palms facing downwards. Bend on your side as you exhale and try to touch as low as possible. Inhale and come up straight with your arms stretched sideways. Repeat the procedure on the other side in the same position. Do this eight to ten times.

Twisting

In the same standing position bend your elbows and raise your hands up to the shoulder level. Then turn only the torso to one side as you exhale and inhale as you come back to normal position. Repeat this on the other side and continue eight to ten times.

Knee Rotation

Keep both the feet close and bend at the knee. Place your palms on the respective knee joint and rotate clockwise and anti-clockwise as though you were making circles. Repeat ten times in each direction.

Sit-ups

In the same position sit down as you exhale and stand up as you inhale. Repeat this exercise ten times.

Ankle Rotation

Lift one leg about 30 degree from the ground and rotate the ankle-joint clockwise and anti-clockwise ten times. Repeat on the other leg.

 
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