UNIT: 01
SIMPLE PHYSICAL EXERCISES

Neck Exercises:

Starting Position: Stand with suitable distance between the legs. Now keep
your hands on the waist

Exercise 1: Bending Neck Up and Down
Steps:

• First of all touch your chin to your chest
  slowly.
• Then slowly bring your neck upward.
• Then bring your neck backward.
• Again slowly bring your neck straight.
• Repeat this exercise five times.
• Take care not to jerk your neck.

Exercise 2: Bending Neck Sideways
Starting Position: Stand with suitable distance between the legs. Now keep
your hands on your waist.
Steps:

• Keep your neck straight.
• Slowly bend it to the left.
• Then bring your neck straight.
• Now bend your neck to the right.
• Again bring your neck straight. Keep on bending
  your neck left and right for five times.
• This exercise will increase the flexibility of neck muscles.
• Take care not to jerk your neck.

Arm Exercises:
Exercise 1: Raising the Arms
Steps:

• Raise both the arms. Straight up the arms slowly. Your hands should
  touch your ears. The palms should be open and pointed up.
• Slowly bring your arms down in the parallel
  position.
• Bring your arms in the normal position.
• Avoid any jerky movement.
• This exercise will help to make muscles of arms
  strong.
• Repeat this exercise for five times.

Exercise 2: Rotation of Arms
Starting Position:
Stand with suitable distance between your legs. Arms should be kept close to
the body.
Steps:

• Both arms should be raised to the sides at the shoulder level. The palms
  should face the ground.
• Rotate both the arms first clockwise for five times and then anticlockwise for five times.
• Avoid any jerky movement.
• This exercise makes the muscles of arms more flexible.

Waist Exercises

Exercise 1: Forward and Backward Bending of Waist
Starting Position:
Stand straight. There should be proper distance between your legs. Keep both
of your hands on your waist.
Steps:

• Bend forward. Your hands should be on
  your waist.
• Slowly return to the starting position.
• Now, bend backward.
• Again come to the starting position.
• Repeat this exercise five times.
• Avoid any jerky movement.

This exercise improves the flexibility of back muscles as well as the waist muscles.

Exercise 2: Sideways Bending of the Waist
Starting Position: Stand straight with suitable distance between the legs

Steps:

• Keep your hands on your waist and
  then slowly bend your waist to the
  right.
• Return to the standing position.
• Now slowly bend your waist to the
  left.
• Repeat this exercise five times.
• Avoid any jerky movement.

This exercise makes the muscles of waist strong and flexible.

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