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