Notes

My Mummy Exercises AtLeast Once A Day Daily - Preferably In Morning

Head:

1. Push Head backwards with the help of Fingers. Place Fingers below chin and push upwards and backwards so that the Head tilts back and there is a slight push on Neck and the Upper Back.
Count till 30. Then release.

2. Bend Head forward.
Count till 10. Then release.

3. Turn Head Left and Right.
Repeat and count till 10. Then release.

4. Tilt Head left and right keeping shoulders straight and steady.
Repeat and count till 10. Then release.

5. Again Push Head backwards with the help of Fingers. Place Fingers below chin and push upwards and backwards so that the Head tilts back and there is a slight push on Neck and the Upper Back.
Count till 30. Then release.

Mouth:

1. Open Mouth wide. Pull and Stretch Tongue out. Keep the pressure.
Count till 30. Then release.

2. Move Tongue on Lips and inside of Cheeks.
Count till 10. Then release.

3. Blow Cheeks and move air from one side to another.
Repeat and count till 30. Then release.

Hands:

1. Put Fingers of both Hands on Shoulders respectively. Then move from Shoulders in Clock Wise motion.
Count till 10. Then release.

2. Put Fingers of both Hands on Shoulders respectively. Then move from Shoulders in Anti-Clock Wise motion.
Repeat and count till 10. Then release.

3. Join Hands and palms together. Open them wide and let them be in line of Shoulder. Keep elbows Straight. Bring them back and join the Palms.
Repeat and count till 10. Then release.

4. Put Palms of Hands on Knees. Then raise them straight up high. Keep elbows Straight. Bring them back with Palms of Hands on Knees.
Repeat and count till 10. Then release.

5. Stretch out Hands. Bend from Elbow and let Fingers touch Shoulders. Then bring them back to the previous position of Stretch out Hands.
Repeat and count till 10. Then release.

6. Close and Open Palms. Making a Fist and then opening them.
Repeat and count till 10. Then release.

Legs:

1. Sit up straight. Kick one Leg at a time high.
Repeat again 10 times on same Leg.
Repeat with the other Leg 10 times.

2. Bring the two Legs together with Toes pointing upwards. Move the region from Ankle to Toes up and down with lot of strength. Let the Heel remain as steady as possible. This is done with Both Legs moving together simultaneously
Repeat again 10 times.

3. Sit up straight. Kick Both Legs at a time high. both Legs together simultaneously.
Repeat again 10 times.

On Bed lying on Back:

1. Bend Knee of One Leg. Bending should be such that the knee actually is pulling the leg. Then bring / slide it down in straight position.
Repeat again 10 times on same Leg.
Repeat with the other Leg 10 times.

2. Put a Towel or Fist under the Knee. Let the Knee press downwards onto the Towel or Fist.
Repeat again 10 times on same Leg.
Repeat with the other Leg 10 times.

3. Bring the two Legs together with Toes pointing upwards. Move the region from Ankle to Toes up and down with lot of strength. Let the Heel remain as steady as possible. This is done with Both Legs moving together simultaneously
Repeat again 10 times.

4. Move the Legs apart. The distance between the Legs should be such the if they a rolled inwards the Toes should not touch each other. Now start to Roll them inwards. This effort is to be done from the leg right below from almost hip level joint.
This is done with Both Legs moving together simultaneously
Repeat again 10 times.

5. Keep the two Legs straight and Toes pointing upwards. Now lift one leg and take it high up to give a good high kick.
Repeat again 10 times on same Leg.
Repeat with the other Leg 10 times.

6. Keep the two Legs straight and Toes pointing upwards. Now move one leg outwards till the stretch is felt on thighs. Bring leg it in the previous position.
Repeat again 10 times on same Leg.
Repeat with the other Leg 10 times.