Stretch and Slim in the Morning Part 2

Slim and Tone with Modified Planking

Planing seems to be all the rage right now but maybe not suitable for us over 60 or those who are unfit and overweight. I have adapted it to my own version that I include in my morning routine.

relaxing feet from freedigitalphotos.net

It is taking me longer to write these than it even does to do the exercises so I hope you bear with me. Today I want to explain the second part of my morning stretching routine.

If you have done the first part of the stretches, let yourself rest for a few minutes. Just flop, lying on your back, completely relaxed. You will probably find you are becoming used to holding your stomach in more than usual - again -- DON'T clench tightly, just hold in.

You may be beginning to realize that holding a position increases its effectiveness. Build that up over several weeks as your muscles strengthen.

Move slowly and smoothly and STOP immediately if you feel any pain whatsoever. You are aiming for a gentle ache in your muscles to let you know they are working but never pain.

Head and Neck Plank

I discovered the effectiveness of this when I was having physiotherapy for neck problems. I happened to have my hands resting on my tummy while the physio was telling me what to do and I noticed how it tightened my abdomen. The important thing about this exercise is not to lift your head too high - it is a VERY subtle movement, you shouldn't even leave any space between your head and the pillow. 

1. Lie flat on the bed without a pillow or with only one. Bring your feet together and rest your arms on your upper abdomen.
2. Take a deep breath in, press your back into the mattress and hold in your stomach muscles.
3. Breathe out completely flattening your abdomen even more.
4. Taking a deep breath in, raise your head very slightly. Breathe out completely.
5. Hold that position for 3 shallow breaths - in and out counting as one.
6. Relax and take 3 breaths.
7. Repeat. Start with 3 and build up over several weeks.
8. Over several weeks build up how long you hold the position for - 4 breaths, 5 breaths - up to 10 but do make sure that is over several weeks to allow your muscles in your back and neck to strengthen. For as many breaths you hold, rest for that same number of breaths between each repeat. 
9. Flop for a few minutes. 

Muscles used in this toning exercise
Upper part of abdominal muscles	lower back	chest	shoulders	neck	waist

 Heel Plank

1. Lie flat, feet together and your hands resting on your lower abdomen.
2. Take a deep breath, press your back into the mattress and pull in your abdomen.
3. Empty your lungs completely, flattening your abdomen even more.
4. Pull your toes up toward you.
5. Taking a deep breath in, raise your heels off the bed and breath out completely.
6. Hold that position for 3 shallow breaths.
7. Relax for 3 breaths. 
8. Over several weeks build up how long you hold the position for - 4 breaths, 5 breaths - up to 10 but do make sure that is over several weeks to allow your muscles in your back and neck to strengthen. For as many breaths you hold, rest for that same number of breaths between each repeat. 
9. Flop for a few minutes. 

Muscles used in this toning exercise
abdominal muscles	lower back	thighs	calves	ankles	waist

 Head and Heel Plank

Yes you guessed it - all together now.

1. Lie flat, feet together, arms by your sides.
2. Take a deep breath in, pressing your back into the mattress, pull in your stomach.
3. Breathe out flattening your stomach even more.
4. Pull your toes up toward you.
5. Breathing in, raise your heels off the bed and breathe out.
6. Breathing in, raise your head VERY slightly and breathe out.
7. Hold in that position for 3 breaths.
8. Relax and rest for 3 breaths.
9. Repeat.
10. Be sure to rest for the same number of breaths as you hold as you build up.
11. Flop for several minutes when you finish. 

Bed from Amazon.co.uk

I have a bed with a metal frame like this one so I can reach through the bars to touch the wall, you may have to use your headboard so make sure it is secure.  Slip down the bed until you can raise your arms above your head to touch the wall and still be flat on your back.

Full Stretch

1. Lie flat and bring your feet together.
2. Take a deep breath in, pressing your back into the mattress and pulling in your stomach muscles.
3. Breathe out, flattening your stomach even more.
4. Breathing in, raise your arms straight above your head, your hands in fists pressed against the wall.
5. Breathe out.
6. Breathing in press both fists against the wall and hold for 3 shallow breaths.
7. Relax for 3 breaths.
8. Repeat.
9. Flop. Let the muscles relax, you might even feel them twitching a bit on rest. 

Alternatively you can do repetitions by

1. breath in as you press your fists onto the wall
2. breath out as you relax
3. repeat immediately.
4. build up over the weeks until you are doing around 30.

Add in the oblique abdo muscles

1. alternate pressing one hand then the other. Breath in, and breath out in rhythm with your movements.
2. relax completely for several minutes when you finish. 

Illustration of the oblique muscles - wiki public domain

Fingers to Toes Stretch

I can stretch out completely on my bed with my fists on the wall above me and toes curled on the top rail of the bottom of my bed.  See if you can too.

1. Lie flat, take a deep breath in, pressing your back into the mattress and pulling in your stomach muscles
2. Breathe out completely flattening your stomach even more. 
3. Breathing in, raise your arms above your head, hands in fists to touch the wall behind you.
4. Breathe out.
5. Breathing in, raise your feet so you can curl your toes around the top of your footboard.
6. Breathe out.
7. Take a deep breath in - press with your fists on the wall above you and down with your feet.
8. Breathe out.
9. Hold in that position for 3 shallow breaths.
10. Relax for 3 breaths.
11. Over several weeks increase the number of breaths you hold and relax for. 

Add in the obliques

1. Follow steps 1 to 8 as above. Holding some tension in your arms.
2. Breathing in rhythm with your movement, alternately press down one foot while relaxing the other in a stepping movement.
3. Repeat 5 steps on each side increasing the number over the weeks until about 30. 
4. Flop on you back, hands by your sides for several minutes. 

Muscles used in this toning sequence
abdominal muscles including oblique muscles	lower back upper back	thighs calves ankles	waist	chest	arms and shoulders

Your muscles should know you have been working them, but you should NOT be in pain with any of these. I can't emphasise that enough - ALWAYS protect yourself against injury.

Tomorrow I move onto the final part of my morning routine. I hope you join me.