Trainer » yoga

Small Group Personal Training

Jack collins — Wed, 27 Mar 2019 14:45:06 +0000

Exercising in a group can be an extra motivation, whether you prefer to have your friends around you for support or to generate some friendly competition. If you and a group of friends would like to get together to exercise, I can tailor a group exercise class to suit your needs e.g. 30 minutes circuit training followed by 30 minutes yoga.

Just a taste of some of the classes We offer in Dubai:

Yoga
Pilates

Finding the right Fitness Program is key to weight loss and a healthier you. Here are the top 10 benefits of small group training. You will surely experience these benefits first hand when you try your first FREE class!

More personal attention– While group exercise offers many benefits, the instructors are not always able to see and correct each individual class member.
More economical– 1-on-1 Personal Training provides the most personal attention and the greatest opportunity to succeed. Some people, however, may find that SGT fits MORE into their budget and still gives them the attention they need.
Variety– By working with a knowledgeable fitness professional, your workouts will change/evolve as you progress, preventing hitting a plateau and boredom.
Camaraderie– Let’s face it, workouts love company. Sharing the workout enhances the experience for all participants.
Motivation– Having someone exercising right beside you can push you a little harder than you might do on your own.
Support– Both the trainer and the other participants are there to help you get through the challenges of the workout and the obstacles in life.
Greater focus– There’s no time to let your mind wander with a trainer keeping tight programming and watching you’re every move.
Fun– Yes, fun. The right exercise program done with friends can definitely be fun.
Adherence– Research shows that members that are involved in programs are more likely to stick with it. With ALL the previously listed benefits, how could you not want to keep coming back?
Results– When you stick with a well-constructed program, you will always get the results.

WhatsApp number: +971565830067 (Just send us code 14662 and we will get back to you ASAP)

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman, and RAK.

4 Exercises to Help Correct Your Child’s Posture

admin — Thu, 07 Apr 2016 02:11:40 +0000

Posture is a very important aspect of everyone’s life. Whether or not we realize it, our posture affects our abilities in different ways. It affects how we breathe, walk, write, sing and play sports. It is unfortunate that posture is, however, neglected by many people. Presently it is theorized that only people who were involved in activities such as sports, gymnastics as kids and those who were lucky to have concerned adults around them are today walking about with an upright posture.
In childhood, posture can easily be corrected. This is mostly because children’s bones are to a degree malleable. However the older we get the more rigid our bones to get and the harder it gets for us to correct that offending posture.
There are ways to make sure your child grows with the right posture. This could involve repeatedly correcting, getting an orthopedic to get a back brace and more importantly getting your child involved in exercises that strengthen the core muscles.
Some of these exercises include;

Yoga

Yoga when properly done focuses on different groups of muscles but most importantly your core muscles. Doing the right yoga routine should have your child naturally adopting the right posture naturally. It is therefore advantageous that there are many CDs as well as Yoga classes that are suitable for children of all ages. In addition, as an adult, you are free to join your child during many of these classes as it will enhance your relationship with your child as well as improve your own posture.

Pilate

Pilate exercises mostly aim at strengthening core muscles such as the back muscles as well as the gluteal and abdominal muscles. Pilates is almost like yoga but are more energy intensive. However, they are also suitable for children of all ages. Because they are said to be sometimes more energy intensive, it is important to make sure you are doing the right regimen your child’s age. Apart from correcting your child’s posture, Pilates could help adults with chronic back pain or poor posture. Therefore, it is a great exercise regimen to do with your child.

Shoulder blade squeezes

This exercise focuses on your rhomboids. The job of your rhomboid muscles is to pull back your shoulder blades, therefore, by making your child do this exercise regularly you would be helping him/her have a pulled-back shoulder posture (upright and not slouched forward). This posture helps improve breathing as well as voices.

Planks

The different Planks are basically core strengthening exercises. The classic plank works on your back, shoulders and your abdomen. This exercise is versatile and it is, fortunately, one of the kid-friendly core strengthening exercises.

Conclusion

Posture is important for breathing, walking singing and sports activities. Therefore to ensure they grow with the best possible posture, it is important to correct wrong postures while possible. Whilst involving your child in the above-listed exercises it is advisory to engage the services of a trainer or buy CDs appropriate for their age. Take note that, these exercises would also help children who are suffering from conditions such as scoliosis.

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10 Benefits of Yoga You Should Know

Jacqueline Yawson — Tue, 15 Mar 2016 02:55:17 +0000

The benefits of yoga cannot be overemphasized. Though some people think it’s all about sitting down and meditating, modern science is starting to realize its benefits in preventing and treating some diseases while keeping you calm and happy.

Listed below are few benefits of yoga and reasons why you need to embrace it.

1. Flexibility

One of the first visible benefits of yoga is improved flexibility. Initially, there might be some difficulties doing certain poses but with dedicated practice, there will be some loosening and ‘impossible’ poses will become easier to accomplish and the initial aches and pain would stop.

2. Improved balance

Regular yoga practice improves your balance and proprioception. Improved balance could reduce the number of falls and injuries and could be very helpful for the elderly.

#3. Improves Posture

Poor posture can cause back, neck and joint pains. Yoga provides your body with the necessary support it needs to carry your body’s weight while giving you a better posture.

#4. Protects the Spine

Intervertebral disks between the spinal vertebrae needs to move in order to get nutrients. These disks can herniate and compress spinal nerves, leading to neurological problems. Yoga provides the right movements to prevent disk herniation.

#5. Increases general blood flow

Relaxation exercises in yoga has a way of improving blood flow in the body. This means more oxygen to cells and better body functioning as you don’t get to feel tired too often. Poses like twisting poses and inverted poses help to return venous blood from areas of the body to the heart to get oxygenated. This could reduce chances of blood clots and subsequent heart problems.

#6. Makes you happy

Yoga has been proven to reduce the level of cortisol (stress hormone) and monoamine oxidase, which is responsible for degrading neurotransmitters. It increases the level of happy hormones like serotonin and also improves immune function.

#7. Improves bone health

Along with reducing the risk of osteoporosis by improving bone strength and density through weight bearing exercises, yoga also reduces levels of stress hormones, thereby preserving calcium in the bones.

#8. Improves your focus

Yoga helps you focus on the present. Research shows that yoga improves coordination, memory, IQ, reflex and reaction time. Meditation in yoga helps improve your ability to solve problems and remember things accurately.

#9. Helps you feel calm and boosts your immune system

Yoga helps you relax and take deep breaths, allowing the parasympathetic system (needed for normal body processes) to predominate. This system is responsible for homeostasis and increases blood flow to the GI tract and reproductive organs. Yoga also helps the immune system function when needed, thereby preventing autoimmune problems.

#10. Helps you sleep

Relaxation exercises and poses in yoga helps relief you from daily life stress.Regular yoga helps relax the nervous system, which helps you sleep better and prevents you from being too grumpy.Yoga helps keep you strong and healthy, why not step on that mat and meditate to happiness.

Conclusion

There are so many more benefits of yoga that has been proven feasible. It’s therefore advisable to start now. Always sooner than later.

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Salute To The Sun- The Simplest and Most Effective Yoga Posture

Sally Njie — Wed, 18 Nov 2015 16:22:09 +0000

You should ideally perform this graceful cycle of 12 basic postures in the morning, to prepare you for the day ahead. For an aerobic workout, repeat for 20 minutes.

1. Stand with your feet together (or hip-width apart if you find it easier) and your palms together in-front of your chest. Distribute your weight evenly. Take a few slow, deep breaths and keep your shoulders down and your neck straight. Avoid arching your mid-spine; tuck in your abdomen in towards the spine.

2. Take a deep breath in, relax the area below the rib-cage and expand your ribs outwards and forwards. Lift up your arms and stretch back, pushing your hips forward but keeping your legs straight. Look up. If you have a weak, painful neck, look straight ahead and just stretch up your arms.

3. Breathe out slowly and fold forwards, pulling your arms in-front of you before reaching down to place your palms on the floor. Your hands should remain in this position for the rest of the sequence. Lower your head towards your shins, relaxing your neck. If you can, straighten your legs; if your back is stiff; bend your knees a little. If your wrists are painful, place your knuckles on the floor.

4. Breathe in and take your left leg back, resting the knee on the floor, with your toes curled under. Stretch your right knee forward, while keeping your heel on the floor. Straighten your upper back and neck.

5. Hold your breath and take your right foot back to join the left one. Support your weight on your hands and toes. Keep your spine in line with your head and look at the space in-between your hands.

6. Breathe out and lower your knees to the floor by bending your arms. If your arms can’t hold you, lower your knees to the floor first. Now lower your chest and forehead to the ground without dropping your hips.

7. Breathe in and lower your hips to the floor. Point your toes and then stretch back. Press your shoulders down (you may need to bend your elbows), keep your upper back straight, push your chest forwards and look up.

8. Breathe out, curl your toes under again and lift your hips to form an upside down ‘V’. Stretch your heels down gently to touch the floor and relax your head down, Stretch out your arms and keep your spine straight.

9. Breathe in and step your left foot forwards in-between your hands. Rest your right knee on the floor and straighten your neck as in step 4.

10. Breathe out, bring your right foot beside your left one, straighten your legs and fold forwards, as in step 3. Try to bend from the hips and not the upper back.

11. Breathe in, stretch your arms out in front of you and then lift up and stretch back as in step 2.

12. Breathe out and lower your arms into the prayer position as shown. Stand straight and tall, distributing your weight evenly. You’ve completed 1 round. Repeat 2 rounds initially, building gradually to 12 rounds.

These postures, if done correctly, will improve your concentration and productivity in your daily activities, improve your overall health and help you maintain a good physique.

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Six Therapeutic Yoga Poses For Reproductive Health

Sally Njie — Sun, 15 Nov 2015 08:44:39 +0000

All the major reproductive events in a woman’s life – menstruation, pregnancy and menopause- are controlled by hormones and may be accompanied by certain symptoms. Poor health and stress can adversely affect your hormone levels, so it is essential to keep well and manage stress levels. And what better way to that than through yoga?
Releasing tension in the pelvic area is crucial in improving circulation in the reproductive organs, and therefore helps to prevent premenstrual symptoms, boost your fertility and ease pregnancy aches and pains. Most of the following poses and spinal twists are recommended before getting pregnant. Avoid spinal twists during menstruation and if you’re pregnant.

1. Supported Chair Pose

This exercise will help to strengthen your thigh muscles which is quite important in childbirth. Start by standing against a wall with your feet less than hip-distance apart, about 30 cm away from the wall. Relax your arms, shoulders and facial muscles. Keep your feet still then gently slide down the wall as if you were sitting on a chair. Feel your waist against the wall and the lengthening of your lower spine as you slide down. Breathe normally. Repeat twice on a daily basis.

2. Garland Pose

This is excellent for improving the blood supply in the pelvic region and in the last few weeks of pregnancy, it can help to maneuver the baby’s head into the correct position for labor. Omit this exercise, however, if your baby is in a breech position, have had a cervical suture or suffer from hemorrhoids or painful varicose veins.

Start by practicing this position by sitting on a stool and pushing your knees open with your elbows; alternatively, hold onto the bar or another person. When you are loose enough, continue without these props, always bending your knees over your toes. Push your palms together in front of your chest and use your elbow to open up your knees and stretch out the hips. Straighten your spine and breathe comfortably. Hold for 12 breaths.

3. Tailor pose

Also known as the butterfly pose, this posture opens out the pelvic area, making it a great exercise to prepare you for childbirth. It also increases circulation to the reproductive organs and hips. Omit this pose if you have chronic back pain.

Start by sitting on the floor with the soles of your feet together , letting your knees relax down towards the floor. Do not strain or bounce your knees. Holding onto your feet, pull your back straight. Try to lengthen your spine upwards and sit for as long as is comfortable, aiming gradually to hold the position for 10 minutes. On finishing, straighten your legs out in front of you and relax.

4.Pelvic Floor Exercises

Together with six other ligaments, your pelvic floor muscles helps in supporting your uterus in the pelvis. These ligaments weaken during pregnancy, so it is important to strengthen them to reduce risk of backache, miscarriage and stress incontinence.
Start by placing your knees comfortably apart on the floor and rest your head on your hands. Avoid dropping your mid-spine or letting your abdomen hang down. Inhale and pull your pelvic floor up towards your uterus. Don’t contract your buttocks or abdominal muscles. Exhale and release slowly. Repeat 5 times. Gradually aim to hold the muscles, inhaling and exhaling once more, before letting go on exhale.

5. Corpse Pose

Complete your session with this pose. This can be practised on its own regularly to help stabilize your emotions pre-menstrually, ante- and post-natally.

Start by lying flat on your back with your feet less than hip-width apart. Relax your legs outwards. Keep your arms away from your trunk, palms up. Inhale deeply and lower your chin so as to stretch the back of your neck away from your shoulder. Exhale slowly and let go of the neck and shoulders, allowing them to relax on the floor. Relax your facial muscles. Your abdomen should rise and fall on exhaling.

It is very important to follow these steps accurately to prevent any risk of injury.

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5 Yoga Postures For Depression

Sally Njie — Mon, 09 Nov 2015 16:23:16 +0000

Depression is a very common mental illness, affecting a lot of people in the society. More than simply feeling unhappy or fed up, depression is a mental condition that is primarily characterized by a persistent feeling of sadness and pessimism. It also causes anxiety, lethargy and insomnia and may lead to a variety of emotional and physical problems. In many cases, these feelings lift spontaneously after a few days or weeks. But in some people, the depression can be more severe.
Scientific research has discovered that a decreased blood supply to the brain was common in victims of this illness. Thus the primary aim of any treatment is to increase the flow of blood to the brain and yoga does just this. Common treatments for depression include psychological counseling (therapy) or medication. A Stiff upper back and restricted breathing have been shown to correlate with depression and anxiety. The following sequence of postures stretches the spine to improve blood flow to the brain and facilitate better breathing. This promotes the release of the body’s feel-good chemicals (endorphin) from the pituitary gland.

1. Supine Twist

Start by lying on your back with your arms out to the side at shoulder level with your palms facing up. Bring both knees towards your chest then lower them to the floor on your right. Now stretch out your leg so that your toes reach towards your right hand. Exhale and look over the left side of your upper back . Repeat atleast 5 times daily.

2. Supine Leg Stretch

Start by lying on your back with your arms to your sides and your knees to your chest. Straighten your legs up in the air and hold onto your toes. Keep your head on the floor, your neck properly aligned and your shoulders away from your neck. Hold this position for 2-3 minutes and repeat at-least 5 times daily.

3. The Cobra

Start by lying on your stomach with your forehead on the ground and your palms set just above your head. Take a deep breath and putting some pressure on your hands, raise your upper body from the midsection upwards. Hold this position for a few breaths then relax.

4. Shoulder-stand

Start by lying on your back with your arms by your sides, your palms facing down. Bend your knees over your abdomen and stretch your knees out horizontally until they form a 90 degrees angle with the floor. Stay in this position for a count of five or for as long as you can comfortably maintain it. Repeat at-least 5 times daily.

Note that these postures need to be practiced daily for effective results.

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Yoga Exercises For Diabetic Patients

Sally Njie — Mon, 09 Nov 2015 08:50:12 +0000

Diabetes is a common chronic condition in which the amount of glucose (sugar) in the blood is too high either because the body is unable to convert it to energy or to store it. Glucose is burned by the body’s cells to make energy. Normally, a hormone called insulin, secreted by the pancreas regulates the amount of glucose in the blood, but in people with diabetes either the body doesn’t produce enough insulin (type 1), or it is unable to store and use it properly (type 2). Excess glucose builds up in the blood and glucose molecules stick to the walls of the smaller blood vessels and clog them up. This can damage some of your organs, including the retina in your eyes, your heart muscles, nerves and kidneys.

Diabetes can sometimes be managed with just dietary and lifestyle changes. And people with the more severe illness (type 2) have to take tablets or give themselves insulin injections. Yoga helps diabetic patients by controlling the diet, increasing immunity, digestion and circulation. increasing the body’s metabolism through fairly strenuous yoga exercises and increasing blood flow to the pancreas with poses specifically designed for diabetic patients. Here are five exercises you could practice regularly to control your diabetes.

1.Abdominal Pump

This physically massages the pancreas and helps to improve circulation in the veins thereby promoting the expelling the toxins or harmful substances from the blood. Start by standing with your feet a few inches apart. Then bend forward and put your hands on your knees. Inhale deeply and exhale through your mouth. Now without inhaling again, pull in your stomach towards your rib-cage and hold it in for a count of five. Let go slowly and breathe normally. Repeat at least five times daily.

2.Full spinal twist

This de-congests the pancreas, liver and upper digestive tract by twisting the upper spine. It promotes better digestion and stimulates the pancreas to produce more insulin. Start by sitting with your left heel under your right buttock and place your right foot on the floor on the outside of your left knee. Experts recommend that you practice this sitting position for a few weeks before proceeding with this pose. Then you bring your left arm over your right knee and clasp your right ankle before placing your right hand on the floor behind you. Ensure that your upper beck is straight so you could open up your chest and turn your neck to look over your right shoulder. Repeat at-least 5 times daily.

3.Forward Stretch

This exercise stretches the muscles of the back of the thighs causing the abdominal walls to retract and compresses the abdominal viscera which increases blood flow to the organs and promotes the secretion of digestive juices and aids peristalsis.
Start by sitting up straight on the floor with both legs stretched out in-front of you and inhale deeply. Bend from your hips and reach from your ankles. Exhaling slowly, straighten your spine while sitting up. Breathe normally and relax your muscles. Repeat at-least five times daily

4.The bow

This pose also releases congestion in the lower abdomen by stretch out the thigh muscles. Start by lying on your stomach with your forehead. Bend your knees and hold your ankles behind you. Ensure that your shoulders are relaxed back and your elbows bent to stretch your heels down behind your back. Hold the position for as long as you comfortably can. Repeat 5 times daily.

These postures, if done correctly, are invaluable as they improve blood flow to the pancreas, eyes, feet and overall body. These help in minimizing the risk of complications associated with diabetes like poor eyesight, gangrene in the toes etc.

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5 Yoga Exercises For instant Better Posture

Sally Njie — Sat, 07 Nov 2015 18:46:53 +0000

Are you that guy/lady who’s always slouching at the desk? Do you have hunched shoulders? As you’re reading this, how’s your posture? Is it good or bad? If it’s good, keep it up! If it’s bad, keep reading!

Posture is very important when it comes to your health. Your emotional, mental and physical well-being is influenced to a large degree, by your postural habits.Good postural habits helps facilitate breathing, meaning you will have more oxygen intake which translates to better efficiency of the brain, heart and other major organs in the body. It also improves appearance; people with good posture look more attractive, elegant and poised, this boosts self-confidence. Better flexibility in the body, improved mood and significantly lowered risk of having a wide variety of health problems. Bad posture is a determinant of muscle tension and fatigue. This is because bad posture misaligns the bones in the body, forcing the muscles to work to compensate for the misalignment resulting in tightness and fatigue of those muscles. Increased stress levels, tension headaches, improper digestion and chronic muscle fatigue are a few other side-effects of bad postural habits. A key sign of seriously bad posture is lower back pain. If you’re experiencing that, you need to start doing these yoga exercises right now.

Eagle pose.

This move will stretch and strengthen the wrists, elbows, arm, shoulder and upper back muscles by releasing tension. It is done by placing your right elbow over your left elbow, so as to have your arms intertwined. Use your right hand to enclose your left hand while lowering them slowly till yo feel some strain in your shoulders. Hold the pose for a minute and repeat 4 times. Remember to inhale and exhale deeply.

Supine Twist

This exercise mainly targets the lower back muscles. It stretches and eases the tension in the muscles caused by the bad posture. It also promotes proper alignment. It’s quite technical, but very effective. Lie on your back (preferably on a mat). Place your hands behind your head and feet flat on the floor. Straighten out your armsand bend your knees. Inhaling deeply, raise your knees to your chest and at 90 degrees, slowly lower back down to the right. Make sure to inhale and exhale deeply so as to relax your upper body. Hold the position for a few minutes and repeat for the other side.

Swinging tree

This targets the hamstrings, spine, pelvic muscles and hips. It’s done by standing upright. Place your feet firmly on the ground and set them slightly apart. Now raise our right arm up above your head and stretch it till you feel a bit of a strain on your side. Inhale and repeat for the left side. Remember to relax your neck and align your back muscles before doing it.

Stick Pose

This exercise straightens the spine and ensures alignment of the back muscles. Sit with your spine and neck straightened. Extend your legs and make sure your feet are slightly apart. Place your palms flat on the floor beside your hips. And make sure to keep your shoulders flexed, chest open, neck and spine straightened. Hold down for a few seconds and repeat 5-10 times daily.

Remember to inhale and exhale deeply.

A better posture will dramatically increase the quality of your life.

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6 Yoga Poses To Soothe Your Lower Back Pain

Sally Njie — Sat, 07 Nov 2015 17:21:37 +0000

Everyone has lower back pain at some point. They could be mild, moderate or severe depending on the cause of it. There are lots of causes of lower back pain, it could be as a result of bad postural habits (slouching, hunched shoulders etc), nutritional imbalance, excess body weight, weak muscles, muscle fatigue or inflammatory diseases. All these factors lead to the weakening of the upward thrust created by the postural muscles which results in lower back ache. Use these exercises to ease your lower back ache, among other benefits.

1.Embryo pose

This is done by lying on your back, making sure your spine is in a neutral position. Pull your right knee towards you with an inhale. Exhale and straighten your leg at a right angle then inhale again and bend the knee. Repeat 5 times then switch to the other leg. As you straighten the leg, try to lift the other leg at-least 5 cm off the floor

2. Forward Stretch

You start by sitting up straight so that your back muscles are aligned properly and keep your neck straightened. Inhaling deeply, stretch out both your legs in-front of you and hold your toes. Maintain a constant breathing pattern and hold the stretch for a minute. Now sit back back slowly and relax your muscles. Repeat at-least 5 times.

3.The cobra

This is done by lying on your stomach with your feet together. Stretch your arms, shoulder length and bend your elbows at a right angle so your hands will be placed at ear level. Straighten your neck and rest your forehead on the ground. Now inhale deeply and use your abdominal muscles to lift yourself up from the torso upward. Exhale and lift up your chest. Hold the pose for 2 minutes and longer as you proceed overtime.

4.Hero’s pose

Start by standing straight and use your right leg to step approximately two feet forward. Bend the left leg slightly and the right arm, at a right angle. Inhale and stretch your right arm. Exhale as you switch to the left leg and repeat 5 time each.

5.Straight-leg lift

Lie down on your back and with your leg straightened out infront of you. Inhale deeply and lift your left leg straight up. With an exhale, grasp the ankle of your left leg, making sure to keep the knees straightened out and your head and spine straightened out. To make it easier, slightly bend your knees. Hold this position for 5 breaths and switch to the left. Repeat 5 times daily.

6.Thread the needle

Lie on your back with your spine in a neutral position and your neck straightened. Bend the right knee at a right angle and place the left ankle on the inside of your right thigh. Inhale deeply and interlace your fingers behind your right thigh. Hold this position for at-least two minutes then switch to the other leg. Repeat 5 times daily.

Note that these exercises need to be repeated on a daily basis with the proper techniques to reap optimum benefits.

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5 Yoga Exercises that Work Wonders For Arthritis Patients

Sally Njie — Mon, 26 Oct 2015 16:43:46 +0000

Arthritis refers to a number of inflammatory conditions that cause pain, swelling and stiffness in the joints. There are many different types of arthritis including osteoarthritis, rheumatoid arthritis, gout and reactive arthritis. Osteoarthritis (the most common form of the disease) is characterized by the wearing away of the protective cartilage( the smooth tissue that line the ends of the bones). If the bone underneath is exposed, outgrowths of a new bone may form, leading to pain and reduced mobility.

The tissue surrounding the joint can become inflamed and result in swelling and more pain. Rheumatoid arthritis is an autoimmune disease in which the body mistakenly identifies its own joint tissue as foreign and produces antibodies to attack it.

This immobilizes the joints and results in swelling, pain ,stiffness and sometimes permanent damage or deformity. These conditions mostly affects weight-bearing joints like the spine, hips, knees and ankles. It weakens those muscles as well as the body’s shock absorbents (which is responsible for damaging the cartilage and membrane that surrounds the joints.

These muscles are supposed to absorb the impact when, say you jump down from a height and prevents the surfaces of within your hips, knees and ankle joints from colliding with each other.

These yoga exercises help strengthen your muscles and increase range of motion and mobility. They also aim to prevent further degeneration of the joint surfaces and rectify any damages already done if the joints are well protected and treated.

1.Arm Strengthener

This concentrates on the parts mostly affected by arthritis, that is the arms, wrists, fingers, knuckles and palms. They are also recommended for anyone suffering from stiff hands and wrists or repetitive strain injury. Start by standing tall with your feet slightly apart and your neck properly aligned with your spine and lengthened. Clench your hands into fist shapes and inhale deeply through your nose. Now rotate your right arm in a clockwise direction while holding your breath. When you begin to struggle with the breathlessness, bend your arm at the elbow and breathe out forcefully, raising your arm to shoulder level. Relax your shoulders and resume normal breathing and switch to the left arm. After that, reverse the direction to anti-clockwise and repeat the steps. Overtime, you should be able to do the exercise with both arms.

2.Finger strengthener

Start by stretching your arms out in-front of you at shoulder level, with your fingers bent at the joints to create a claw-like effect. Now stiffen both arms from your shoulders to your fingertips then slowly bend them at the elbows. You’ll know you’re doing it right when they (the arms) begin to tremble. Repeat at least 5 times daily.

3.Wrist Strengthener

Like the previous exercise, stand tall with your arms stretched out in-front of you at shoulder-level. Keep your fists loosely clenched and your arms strong and steady. Now move your wrists up and down. You can also try bending your arms and clenching your fists up by your shoulders, your palms facing out. Then you move your wrists up and down Repeat this at-least 5 times.

4.Shoulder Strengthener

This exercise, if done properly, will help loosen up the arms, shoulders and neck,as well as strengthen the shoulder joints and blades. Start by standing tall with your arms by your sides and your feet slightly apart. Clench your fists loosely and tuck in your thumbs. Now suck in air through your mouth until your cheeks are puffed out (unless you have high blood pressure, in which case, breathe normally throughout). Lower your chin to rest on your sternum. Still, holding your breath, quickly move your shoulders up and down, keeping your stiffened arms by your sides. When you can no longer comfortably hold your breath, exhale slowly through your nose and straighten your neck. Breathe normally and relax your arms, shoulders and hands. Repeat at least 5 times daily.

5.Heel Raise

Start by lying on your back with your feet hip-distance apart and your knees bent. Press your chin down towards your neck and relax your shoulders. Pull your spine towards the floor whilst breathing normally. Now raise your right foot about 20 cm off the floor, without extending the knee and then lower the heel to the floor once more. Repeat this movement about 25 times and gradually increase the speed.

Note that these exercises need to be practiced on a regular basis to master the techniques and reap the optimum benefits.

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