Health & Nutrition Health and Nutrition - February 2018.edcoan.ir | Page 82

2 EXERCISES THAT CAN HELP
1 Hip Circles
Why bother? Moving in three dimensions is an excellent way to maintain
flexibility in your hips.
� Step 1 On all fours, lift one leg out to the side, then back, up, and down
in a circular-style motion. Do 10 clockwise on one side, then 10 counter-
clockwise. Keep your lower back still. As your mobility improves, increase
the size of your circles.
� Step 2 Repeat on the other side.
2 Overhead Reach (Dry Backstroke)
Why bother? This one is outstanding for mid-back and shoulder mobility.
� Step 1 Lie on your back with one leg bent. Reach over your head with
your right arm, as if doing the backstroke. Return the arm to your side.
� Step 2 Alternate between the right and left, 10 times each.
82 February 2018 HEALTH & NUTRITION