This is just a translation of exercises proposed by http://www.canadian-health.ca/1_4/22_f.html, and suggested by “plop”.
Personally i find a lot of this really cool, try them out and post your comments.
1- Deep breathing:
Do this breathing exercise as a warm-up before starting and, if possible, repeat it at every step.
- Basic movement
Breathe deeply through your nose and exhale slowly through your mouth. Your belly should rise apparently about an inch as you breathe.
- Next Level
Slowly count backward from ten to zero each inhalation and exhalation.
- Advanced anti-stress method
Slowly count backwards from one million this time history to test your endurance!
2- The stress ball
Here is an excellent exercise for people who must spend long hours in front of the computer screen or whose principal activity is straining the carpal tunnel. (The stress ball is small enough to fit in a pocket or purse, you can always have one with you.)
- Basic movement
Hold the ball firmly in your hand. Tighten it for ten to fifteen seconds and then relax your hand. Repeat.
- Next Level
Tighten the ball in your hand and release your finger at a time.
- Advanced anti-stress method
Someone plays with your nerves these days?
Imagine that your are squeezing his head instead of the ball. Remember to relax … possibly!
3- The extended stretch
This two part exercise will work the triceps, muscle in the back of the arm, while stretching the shoulders, chest and back muscles.
- Basic movement
To perform this stretch, place your hands behind your back, fingers crossed and palms outward. Extend the arms down, as if you were trying to separate your hands. Hold this position for seven seconds, then release. Repeat the exercise, this time with hands in front of you.
- Next Level
Increase the degree of difficulty of this exercise by adding resistance. If you are at home between four walls, waiting for an important call, why not use these walls to make you well? Try the stretch by leaning forward or backward, hands pressed against the wall or counter. But do you push a door because it could open in the direction you push!
- Advanced anti-stress method
Imagine that you are pushing on a difficult problem to solve.
4- The flat stomach snapshot
Warning: this exercise will seem odd if you wear tight cycling clothes.
- Basic movement
Inhale deeply. Exhale for five seconds trying to make your belly button touch your spine. Relax and breathe deeply again.
- Next Level
If you’re standing, combine this exercise with that of tight buttocks.
5- Buttocks clenched
This exercise may also sound silly if you wear a fitted garment, so book now for the days you wear a coat.
- Basic movement
While standing, squeeze your buttocks for ten seconds then relax them.
- Next Level
Combine this movement to the exercise of instantaneous flat stomach.
- Advanced anti-stress method
Concentrate on the fact that this exercise will actually feel your buttocks melted.
6- The pelvic floor exercises
These movements, also known as the Kegel exercises, can strengthen the muscle pubococcygeal extending from pubis to coccyx. This muscle controls urine flow, reduced risk of urinary leakage and hemorrhoids in late pregnancy and contracts during orgasm.
- Basic movement
Contract the pelvic muscles for four seconds, as if you hold your urine or flatulence. (Do not do this exercise while urinating, as you may weaken the muscles of the bladder, which could lead to incomplete evacuation of urine and increase the risk of urinary tract infection.)
- Next Level
To really see results, repeat the movement ten times, ten times a day.
7- The balancing act
As a precaution, make sure you have a solid object – preferably not the person before you – or cabinet nearby to keep your balance.
- Basic movement
Transfer the weight of your body on one foot and lift the other foot of the ground. Hold for ten seconds. Repeat with other foot.
- Next Level
Do this exercise alternating with the pendulum below.
8- The pendulum
Again, it would be good to have a stable object at hand to keep you from falling.
- Basic movement
While standing, the feet together slowly lift the toes of the ground to rest on your heels. Hold for two seconds and then transfer your weight on the toes. Hold for two seconds, then rest your feet flat on the ground.
- Next Level
Do this exercise alternating with the balance (above).
