Sun salutations. Do five salutations in a row, taking your time, inhaling when you rise and exhaling when you lower. Take five breaths in downward dog pose. (Use cobra pose at first; upward dog pose will be safer after you've become conditioned.)
There are some amazing stretch videos on YouTube – I find beginners yoga particularly helpful. Yoga With Adrienne is who I watch 🙂
When I had a personal trainer we did front back side lunges and toe touches. We did a calf stretches. Arms to the side and neck rolls. Then we began the work out.
I would suggest taking a restorative yoga class to learn many different poses, and then create a routine that works for you. “Restorative” yoga is a specific class to look for.
My advice is to go to a physiotherapist, do a test to determine where are you now, and after that set with him/her a realistic plan (time and effort) of exercises to do to improve mobility.
Start taking deep breaths and rasing your arms. If you can stand you can do this while sitting down. Then lave your fingers and try to take your hand upper. Then inhale and turn right, exhale face straight. Do the same to the other side. You can also do this with your hands on your waist. Then say yes and no with your hañead. Control your movements. And then take your right ear to your right shoulder. Control the movements and count to 5 holding and then get back to normal position. And repeat to the other side. If you want to involve arms and legs I suggest flex and extension. While flexing inhale and then exhale and extend. Arms straight to the front and then repeat while in the air up. Legs first sitting down and then standing if you can.
I use Pilates. You can get a CD or video of a good workout. I got one and did it with the video until I didn’t need to watch the video anymore.
- What’s a good exercise routine you can do in a second level apartment that isn’t too noisy?
- What kind of exercise do you do? And before or after a morning shower?
- How do you make time for exercise? I am in a position where I have to choose between exercising and sleep. I am struggling with this!
- Will you see some changes in your body after doing morning exercises for some time?
- Yes, I was ill 2 weeks, I didn’t want to work out because I felt very tired. I would welcome some advice what to do in this situation.
- When you get up late and all your plans and routines seem broken – what do you do? Do you give up for the day?
- What’s your trick for keeping a consistent workout routine?
- In what order do you perform your habits?
- What kind of exercise do you actually look forward to?
- How do you get back on track with excerising after unplanned breaks?