Slow Exercises: Pushups

9 May

After we had finished the squats, we went on to push ups. In these push ups Sasha pointed out that the focus was on relaxation and not to keep the back straight, but to relax it, and let it dip.

We began in push up position back, body and neck completely relaxed, the arms shoulder width apart in a comfortable position. Let the whole body weight rest on the arms. (note the arms should be on the level you punch)

Then to understand how to relax your shoulders, rotate your shoulders both backwards, forwards, and just get a feeling for the relaxation in your shoulders, you are still in upright push up position. do this for about 5 minutes, feel the blood going to your hands, and remember to continually relax your body, neck etc.

When you have the relaxed feeling in your shoulders and body, begin to puff/burst breath, and as you exhale allow the breath to pump you down, incrementally. When you get to the floor, relax your arms to the sides, and burst breath to recover. Then put your arms either side of you, push up way, keeping you back and spine relaxed, and then puff/pump breath yourself up incrementally. Repeat this for 10-15 minutes. Focus on relaxing yourself, your neck, spine, upper and lower arm muscles and try to keep the feeling of relaxation in your shoulders, as in the first part.

After repeating this for a while, you may feel some soreness. Sasha said “in this exercise we have accumulated tension in the bicep muscle and the joint connection, so now we do a stretch for it”

You lay face down on the floor, touch your hands to the front part of your collar-bone and put your body weight on them, so your forearms are under your body, your elbows are bent, and also mainly under your body. Relax your shoulders, back and arms in this position, try the burst breathing, then a long exhale for relaxation. Turn your head and repeat. Do this for 5-10 minutes, then slowly get up and stretch your arms out. Feel the relaxation and strength.

I found this slow exercise, then stretch combination awesome.

Next: The Stomach: Sit ups, Leg raises, Back Raise

 

 

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