fitness fun for everyone€¦ · •if you have a problem with your spine please check with your...

Fitness Fun for Everyone

Please Note:

• These exercises are designed for healthy children

• If you have a problem with your spine please check with your chiropractor or other healthcare expert to make sure this program is appropriate for your needs

• Your doctor can also help you adapt this program so that it is specific for your needs

• If any of the exercise result in sharp or shooting pain, please let an adult know

Hi, Boys and Girls!

Vinnie Vibes Always remember to stop if any exercise hurts.

• Stand straight and tall with

your head high.

• Put your ears, shoulders, hips,

knees, and ankles in a straight

line

• Pull your belly button toward

your spine.

INNER WINNER:

Now we are going to start with The Stars:

TILTING STAR

TWIRLING STAR TWISTING STAR

….and remember to HAVE FUN !!!!

The Stars

• SLOWLY tilt to the opposite side

• Relax at the end of each stretch

• REMEMBER TO BREATHE IN AND

OUT!!

• Repeat both sides 2 times !

• Stand like an Inner Winner !

• Spread your arms and legs to

look like a Star

• Breathe as you slowly stretch

one arm over your head

Tilting Star

….and slide your other arm down your leg.

• Stand like an Inner Winner!

• Spread your arms out and turn your

head to look at your right hand

• Slowly twist your entire spine,

watching your hand as it goes

behind you

• Relax at the end of each stretch, and

REMEMBER TO BREATHE IN

AND OUT!

• Repeat both sides 2 times.

Twirling Star

• Now do it on the opposite side

• Repeat this 15 times.

• Stand like an Inner Winner !

• Raise your arms in “hands up”

position.

• Bring your right elbow across your

body to your left raised knee

Twisting Star

Tilting Star

Twirling Star

Twisting Star

Relax and breathe

You’re Doing Great !!

We are now going to learn

the

FLYING FRIENDS

• Stand like an Inner Winner!

• Straighten out your arms and

pull your shoulder blades

together

• Breathe in while slowly raising

your arms over your head till

your hands touch

• Breathe out while slowly

lowering your arms to your side.

• Repeat 3 to 5 times.

The Eagle

The Flying Friends/Posture Pod

• Standing in the Inner Winner, place your arms in the “stick up” position, pull your shoulder blades together

• Make small backward circles

• Move from your waist keep the circles going as you move side to side

• Keep it going while you

count to 10!

The

Hummingbird

• Stand like an Inner Winner !

• Inter-link your fingers, place

them at the back of your

head, gently pull your

elbows backward

• Slowly and gently press your

head against your hands

while you count to 2

• Relax and breathe.

• Repeat this 3 times.

The

Butterfly

The Eagle

The Hummingbird

The Butterfly

Next we are going to learn the

fine art of BALANCE!!

Tight rope

Throwing water

The triangle

Core Balance • Stand like an Inner Winner !

• Pretend the floor in front of you is a tight rope high in the air

NEVER try this with a real rope!!!

• Take a step forward on the tight rope

• Keep your front knee over your ankle, don’t bend it over your toes

• Keep it going while you count to 20 !

• Repeat with the other foot forward.

Tight Rope

• Stand in the Inner Winner

with your feet wider than

your shoulders

• Gently rotate your body

clockwise and anti-clockwise

• Flap your arms back and

forth and shift your weight

from knee to knee.

• Keep it going while you count to 15!

Throwing

Water

• In Inner Winner position lean

to one side until your elbow

can rest on your bent knee.

• Breathe in and slowly raise

your other arm above your

head, so your body makes a

triangle

• Feel the stretch in your body.

• Count to 10 and do the other

side!

The

Triangle

Tight Rope

Throwing Water

The Triangle

The Shakes

Count to 15 while you

shake your hands & feet

Refer to www.chiropractic.co.za for more information

What’s Next?

1) Do the 3 parts of this program everyday:

• The stars

• Posture Pod/Flying Friends

• Core balance

2) Stay active and eat healthy foods

3) Grow strong and healthy and become the Inner Winner you were meant to be

4) Get your spine examined regularly just like you get your teeth checked.