HomeMy WebLinkAboutThe Huron Expositor, 1988-04-13, Page 19Spring
THE HURON EXPOSITOR, APRIL 13, 1988
• frompage 12
focused on. All muscle groups should be in-
cluded in the warm up -arms, shoulders, up-
pergs. torso, lower back, stomach, hips and
le
A warm up should last 15 minutes, and at
first pain means overstretching and should
be avoided, you should breath during every
repetition and don't hold your breath, and in
general exercises should be done slowly and
smoothly with no bouncing or jerking.
The workout following the warm up is
again as varied as the individual doing it,
depending on age and physical makeup.
Those with minor back pain should proceed
with caution and do only those exercises
which are., comfortable, while those with
serious back problems should do only those
exercises recommended by a doctor. Those
over 50, as a general rule, should avoid exer-
cises which involve trunk flexion, deep knee
bends shouldn't be used, and all head and
neck movements should be carried out
slowly.
A basic beginner fitness course recom-
mended by the Vanastra Recreation Centre
is:
1. Exercise bike -10 minutes.
2. Crunches (stomach) -10 to 15 repetitions.
3. Stomach Pulls (pulling weights toward
stomach) 15-20.
4. Leg Extensions (pushing weights out on
leg press) -10.
5. Tricep Extensions (light bar weight over
back of shoulders) - 10.
6. Leg Curls (front and back) -10.
7. Leg Lifts (backward with pulley) - 10.
8. Sit ups on bench 15 - 20.
9. Free weights (arm push ups, together or
alternate) 10-15.
10. Free weights (10 pounds lifting weights
up and down behind shoulders) 10.
It is recommended to see how long it takes
to go through this program once, repeat
again, and increase weights gradually over
time.
Attendants at the gym where you work out
will be able to show you the proper motion to
go through for each of these exercises where
there is confusion.
Lions win
Of course what activities a person in-
dulges in are completely dependent on what
that person is interested in.
EXERCISES FOR OFFICE TYPES
Rita Loftsgard of Vanastra is a registered
massage therapist and yoga instructor who
specializes in stress management. Yoga has
taught her a number of exercises one can do
without changing into a pair of tights or
leaving an office,desk.
These exercises are recommendable to
anyone, are relatively simple and take only
about 10 minutes. They can be repeated any
number of times in a day, and it they are
done correctly Miss Loftsgard says benefits
should be felt right away.
The first is to simply check your posture
while sitting in your desk. Poor posture
compresses lungs and internal organs, sit-
ting with legs crossed is a strain on the back
and on circulation, and promotes varicose
veins.
So sit straight in your chair with feet flat
on the floor, pull in the abdominal muscles,
lift shoulders slightly up and roll them back,
then slowly let shoulders drop keeping arms
loose. The end position should be sitting up
straight with the shoulders slightly back
from where most of us normally hold them.
For the second exercise arch back slightly
and hold hands behind the back. Slowly
raise the hands as high as possible and hold
to a count of 10 and release. This can be
repeated as many times as wished, with an
average of 4-6 repetitions. This motion
should release tension in the spine, par-
ticularly between the shoulder blades.
For the third exercise sit straight and
clasp hands in front of you at shoulder level
with elbows slightly bent. Rotate trunk slow-
ly left then right. All these exercises should
be done slowly and stretching to the max-
imum, but excess strain should be avoided.
The fourth motion has you put your arms
straight out in front, with the hands held
palms facing opposite directions. Slowly sw-
ing the arms around toward the back and
try to touch the palms together - though they
will not necessarily touch. It is important to
keep breathing through this exercise. This
motion Is called the chest expander, and It
expands the muscles of the chest and
releases tension in the spine.
For the lower back, sit in the proper
posture, lift the knee to the chest and pull it
tight in to the chest. Alternate repetitions
between both knees.
The sixth exercise is for the shoulders.
Arms should be brought out to the sides at
shoulder level with the palms facing
downward. Slowly roll the palm back, and
try to get the palm facing upwards so it
could balance a tray -although again this is
the optimum position and will likely not be
attainable the first time. It is important not
to bunch the muscles, of the back and the
posture should be slowly reversed and not
"dropped out of." This exercise is apparent-
ly very good for the shoulders and lower
back.
Another exercise for the lower back has
you sit straight in the chair, with arms out to
the sides, and slowly bend at the waist to one
side, dropping the arm toward the floor, sit
back up, and slowly bend toward the other
side.
The eighth exercise deals with neck ten-
sion and sitting with hands in lap, slowly
raise the shoulders toward the ears to a
count of six, hold there for a count of four,
and let back down to a count of six. Relax for
a count of four and repeat keeping the arms
and hands as loose as possible.
To strengthen the neck, put palms
together in front of the face (in the prayer
position). Put the back of one hand against
the cheek, holding them in the prayer posi-
tion, and push your face against the back of
the hand, using the hand for resistance.
Hold to a count of six, and repeat on the
other side with a maximum of four
repetitions.
And'the tenth and last exercise is for the
jaw, which plays a large role in neck ten-
sion. From the sitting posture, simply say
"yaaaw" in an exaggerated manner and
feel the jaw move forward.
• from page 13
COMMERCIAL BOWLING LEAGUE
March 31 was the date of the second round
of play-offs in the Commercial Bowling
League. Canada edged Monaco 2140 - 2019
with Cor Vanden Hoven leading the way for
Canada with scores of 280 - 651.
Jerry Fuhr was top bowler for Monaco
with 237 - 605.
USA had a three game total of 2439 led by
Roland Bennett with 287 - 713.
The Gypsies bowled a 1989 triple led by
Wilha Vendenberk with 188 - 551. Cuba end-
ed the evening with 2186 in pfnfall.
Patti Fuhr was the top bowler with 307 -
686. Japan bowled 2063 in total pins as Cor
De Corte was their top bowler with scores of
237-671.
Play-off standings are: USA - 4788;
Monaco - 4291; Cuba - 4323; Canada - 4242;
Japan - 4178; Gypsies - 3998.
Canada was high team April 7 with 2243
pins and high single to Cor Vanden Hoven at
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Monaco bowled 2220, with Don Bruxer
having high scores of 266 - 621. USA had 2149
total pins. Mary Deloyer was high with a 236
single and Roland Bennett had a 613 triple.
Japan bowled 215 2151 led by Cor De Corte
263-681.
The Gypsies (2039) had high scores of 198
from Wilhemina Poppe and Heather Ben-
newies with 546. martin Van Bakel led tuba
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Standings are: USA 6937; Monaco 6491;
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