Page 9 - walk_for_better_health_book

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Strengthening Exercises
Practice these exercises to increase muscle strength and stamina:
Squat with Forward
Standing with your feet
just wider than shoulder
width apart and chest up
tall, squat by sticking your
butt back and keeping your
chest up. At the bottom of
your squat reach forward
with both hands. You
should feel this in your butt
and backs of legs. Perform
two sets of 10 repetitions.
Rapid Reaching
Pick an object about five inches
off the floor. Standing on one
leg, let your torso fall forward
by hinging at the hip. Be sure
to hold your back in a straight
position. Alternate reaching
rapidly with the right then left
arm while maintaining this
position. Perform two sets of
12 touches with each hand.
Downward Dog
Get on all fours (hands and knees). With your shoulders over your
hands and back straight curl the toes under while lifting the hips
up and back as you straighten the legs. Breathe in the pose while
allowing your head to hang in a relaxed position and attempting to
bring the heels to the floor. Hold for 30 seconds before returning
to hands and knees. Perform three times.