Daily Living Skills

Good body control is the efficient use of the body in any way it is called upon to move:

1. Posture in Standing – all body segments aligned on top of the other in a straight line.

a. Head – erect, eyes front, chin in and up

b. Shoulder – back relaxed, shoulder blades flat

c. Should be up and raised

d. Abdomen – should be flattened

e. Buttocks – tucked in but relaxed

f. Knees – should be relaxed and easy

g. Feet – toes pointed ahead, weight evenly distributed on walls of feet and heels.

2. Posture in Walking – toes straight ahead, step straight forward with abdomen contracted, chest high, chin in, arms relaxed at sides, body weight placed over ball of feet as it comes to floor, legs swing from hips.

Common Faults of Walking

a. Toeing-in

b. Toeing-out

c. Feet too far apart

d. Abdomen leading

e. Hips dragging behind

f. Too wide steps or too short

g. Pounding floor

h. Leaning forward and pushing floor away in rear

3. Posture While Sitting

Chair should support the body segments. That is the thighs should rest entirely on chair with feet on floor and upper back of chair.

Mechanics:

Sit tall, pull abdomen in, sit on buttocks not end of spine, sit far back in chair, relax, kept feet and knees together in any position.

4. Posture When Lying Down

Have a good mattress so body is level, a hard bed is good for posture, pillow should be flattened, so that it does not push neck out of the line thus loading to forward ahead.

5. Posture While Running

Incline body slightly forward, bend arms at elbow close to sides, first slightly closed, chest leading, move hands forward not across body, relax knees and land on balls of feet, emphasize form before speed, swing hands opposite feet.

THE MOTION PERFORMANCE PARAMETERS

1. Coordination

It is probably a common denominator of all motor performance parameter. It involves the nervous system and the skeletal muscular system, defined as “smooth flow of movement”.

2. Balance

Is the ability to maintain equilibrium in a variety of position, involves reflexes, vision, the inner ear, the cerebellum, and the skeletal muscular system.

Three Kinds of Balance:

a. Static balance – is the ability to maintain equilibrium in a fixed position.

b. Dynamic balance – maintaining balance while moving or engaging in action.

c. Rotational balance – ability to maintain or regain balance after turning, rolling, or other maneuvers while in contact with the floor or apparatus.

3. Agility

Is generally defined as the ability to change directions quickly and effectively while moving nearly possible at full speed.

4. Power

Is the process of using strength to apply force for effective movement, involves the speed of contraction.

5. Speed

Is the kind of measure by total body movement from one place to another.

6. Reaction Time

Is the length of time required to initiate a response to a specific stimulus.

POSTURE

Is the correct body alignment necessary for efficient execution of action or activity.

Kinds of Posture

a. Static – stationary as in standing, sitting, lying.

b. Dynamic – moving as in walking, playing, dancing.

Common Faults of Posture

a. “Poked head” or forward head – when head is out of line’ some parts of the body compensate and also move out of the line.

b. Ryphosis – humped or round shoulder.

c. Lordosis – exaggerated curvature of the lumbar region.

d. Scoliosis – uneven shoulder.

e. Ptosis – general sagging of the body.

1. Parameters of Physical Fitness

1. Muscular Strength

The mixed amount of force that a muscle or group of muscle can exert. Strength is not necessarily synonymous with the size of the muscle although there is little question that people with large muscles are usually physically strong.

2. Muscular Endurance

The capacity to carry on muscular effort in a period of time.

3. Flexibility

The functional capacity of the joints to move and stretch through a normal range of motion.

4. Cardio-Respiratory Capacity

This parameter is commonly called circulatory or circulo-respiratory fitness or cardio-vascular endurance which allows the individual to persist in strenuous tasks for a period of some length.

1. Factors that influence Physical Fitness

1. Heredity

The transmission of character traits from parents to offspring, some inherited characteristics that may influence one’s physical fitness are:

1. Optimum-size and body built.

2. Variation of senses

3. Development of muscular system

4. Type and durability of blood vessels

5. Digestive and respiratory variations

6. Type and stability of nervous system

7. Ability to generate force to accomplish specific act

2. Mental, Emotional and Physical Health

No one denies that there is a relationship between intellectual, emotional and physical health. The concept of oneness of mind and body has been accepted.

The emotional health of an individual will be directly related to this effort to tolerance. When we are in good spirits and confident, we move easily with little fatigue, ourselves, we move listlessly with dropping posture and great effort. Emotion is an energizing force and can bring about strenuous movements.

3. Nutrition

Proper nutrition is essential for your fitness. A person cannot look well, feel well, be full of vitality or work efficiently with only his calories needs satisfied by his daily diet. A well balance diet is essential for your optimum health. Without it your fitness level will suffer and your capacity to meet the physical, mental or emotional demands of your life will lessen.

4. Adequate rest, sleep and relaxation

The human body is not a perpetual motion machine. It must take time to fuel up, to replenish it’s energy supplied at regular intervals, sleep should mean rest. It is not the quantity of hours of sleep that counts but the quality of the sleep, rest and relaxation it becomes fatigue and tired. The big medicine for fatigue is food, rest, sleep and relaxation.

5. Recreation

This is a fundamental human need, without a capacity and skill to recreate, your well being and your total fitness would suffer. Recreation is not just whiling away time pleasantly. It is simply leisure time activities. Recreation refers to all activities that are not connected with your job. Activities that you choose to do purely because you like them, have fun in doing them and act satisfaction and pleasure from there is recreational.

B. WHAT IS PHYSICAL FITNESS?

In general, physical fitness is the ability to continue effort and perform well over a period of time. It is the ability to perform one’s daily tasks efficiently without undue fatigue and with extra reserve in case if emergency. This requires:

1. Freedom from disease or good health.

2. Sufficient strength, stamina and skill.

3. Mental and emotional adjustment appropriate to the age of the individual.

Technically, physical fitness involves measures and levels of muscular strength and endurance, muscle tone, heart action and response to activity, agility and balance. But fitness is also a personal thing. It is how we feel when we get-up in the morning; how tired or fresh we are after a hard days of work; how anxious we look forward to doing things we like to do. Each person is his own best judge of what fitness is, and what fitness means to him.

1. Importance of Fitness to You

You probably spend sometimes meditating what you will be when you finish college, engineers, doctors, teachers, businessman, farmers or technicians. The possibilities are endless. But no matter what career you choose, you will also want to be a person who:

A. Presents an attractive appearance.

B. Radiates confidence.

C. Is skillful, alert and energetic.

D. Has many friends and interest.

2. Objectives of Fitness

1. Physical Development

The development of strength, endurance, flexibility, agility, coordination, relaxation and kinesthetic awareness to a very high level so as to meet demands made upon the individual daily.

2. Psychological

The development of positive morale to tackle difficult tasks.

3. Educational

Understanding of what fitness is, why is it necessary, how it is acquired, when and where it is to be done by whom.

4. Social

Development of skill, poise and good posture which give an opportunity to become socially acceptable.

5. Economics

To feel and look well so that one maybe able to work to the fullest of one’s capacity.

MAJOR OBJECTIVES OF PHYSICAL EDUCATION

1. Physical Development Objective

This objective is often known as physical fitness, physical conditioning or organic development. It involves such characteristics as muscular power, agility, speed, balance, coordination and reaction time.

This has been basic Physical Education for thousands of years, and has its beginning even in the primitive times. Here they know that physical conditioning is capable of increasing the physical fitness of the individual. Military leaders were conversant with the role of physical activity in improving the effectiveness of their military personnel. Philosophers have also seen the importance in life. In fact some have given their opinions.

A. Plato- He was among the first to recommend the careful planning of the physical education of the youth. He said “Send then to the master of physical training, so that the bodied may better minister to the virtuous mind, and they may not be compelled through bodily weakness to play as coward in war, or in any other occasions.”

B. Socrates – according to him, “No citizen has the right to be an amateur in the matter of physical training. What disagree for it for a man to grow old, without seeing the beauty and strength of which his body is has capable.”

C. Aristotle – he said “The body is the temple of the soul.” And to reach harmony of body and mind and spirit, the body must be physically fit.

2. Social Development Objectives

Participation in Physical Education activities provides opportunities for the development of desirable social traits needed for adjustment to the social life in general. Some of the traits are friendliness, cooperation, respect for the rights of others, good sportsmanship, good leadership and followership and honesty in group competition.

3. Emotional Development Objective

The objective of Physical Education activities which offers opportunities for self expression and emotional mastery, some of emotional traits are self confidence, self control, self reliance, courage and determination.

4. Mental Development Objectives

Through participation in Physical Education activities the individual develops his mental capacities as he knew the mechanical principles underlying movement. This is through the requirement of the knowledge and understanding of rules and strategies of games and sports, and as he discovers ways of improving his movements in gymnastics and dances.

A. What is Physical Education?

Most of you if not all, have taken Physical Education in the elementary grades and high school perhaps you never required yourself what P.E. is all about. You have been even in the lower grades, yet no one has bothered to explain to you what physical education is all about. Our discussion in this course will confine to the why physical education and hopefully we shall be more knowledgeable about the subject and perhaps be in to understand why it occupies an important place in your studies.

PHYSICAL EDUCATION IS DEFINED AS:

A. Movement Education

B. Physical Education is the process by which changes in the individual are brought about through his movement experiences. Defined by Voltmeter or Esslingen.

C. Physical Education is an integral part of total education process which aims for the physical, mental, social, emotional, moral and spiritual development of the individual through wholesome activities selected as to kind and conducted as to outcome.

Historical literature through the ages is replete with accounts of the importance of physical training. The

Greeks slogan “Men Sana en corpora sano”, has become more than a mere phrase. The slogan means “A

sound mind and a sound body”. Physical Education provides for the participation of the individuals in

varied physical activities, and thus assisted in the developing and maintaining physical fitness.

Physical Education 1

A. What is Physical Education?

Most of you if not all, have taken Physical Education in the elementary grades and high school perhaps you never required yourself what P.E. is all about. You have been even in the lower grades, yet no one has bothered to explain to you what physical education is all about. Our discussion in this course will confine to the why physical education and hopefully we shall be more knowledgeable about the subject and perhaps be in to understand why it occupies an important place in your studies.

PHYSICAL EDUCATION IS DEFINED AS:

A. Movement Education

B. Physical Education is the process by which changes in the individual are brought about through his movement experiences. Defined by Voltmeter or Esslinger.

C. Physical Education is an integral part of total education process which aims for the physical, mental, social, emotional, moral and spiritual development of the individual through wholesome activities selected as to kind and conducted as to outcome.

Historical literature through the ages is replete with accounts of the importance of physical training. The Greeks slogan “Men sana en corpora sano”, has become more than a mere phrase. The slogan means “A sound mind and a sound body”. Physical Education provides for the participation of the individuals in varied physical activities, and thus assisted in the developing and maintaining physical fitness.

MAJOR OBJECTIVES OF PHYSICAL EDUCATION

1. Physical Development Objective

This objective is often known as physical fitness, physical conditioning or organic development. It involves such characteristics as muscular power, agility, speed, balance, coordination and reaction time.

This has been basic Physical Education for thousands of years, and has its beginning even in the primitive times. Here they know that physical conditioning is capable of increasing the physical fitness of the individual. Military leaders were conversant with the role of physical activity in improving the effectiveness of their military personnel. Philosophers have also seen the importance in life. In fact some have given their opinions.

A. Plato – was among the first to recommend the careful planning of the physical education of the youth. He said “Send then to the master of physical training, so that the bodied may better minister to the virtuous mind, and they may not be compelled through bodily weakness to play as coward in war, or in any other occasions.”

B. Socrates – according to him, “No citizen has the right to be an amateur in the matter of physical training. What disagree for it for a man to grow old, without seeing the beauty and strength of which his body is has capable.”

C. Aristotle – he said “The body is the temple of the soul.” And to reach harmony of body and mind and spirit, the body must be physically fit.

2. Social Development Objectives

Participation in Physical Education activities provides opportunities for the development of desirable social traits needed for adjustment to the social life in general. Some of the traits are friendliness, cooperation, respect for the rights of others, good sportsmanship, good leadership and followership and honesty in group competition.

3. Emotional Development Objective

The objective of Physical Education activities which offers opportunities for self expression and emotional mastery, some of emotional traits are self confidence, self control, self reliance, courage and determination.

4. Mental Development Objectives

Through participation in Physical Education activities the individual develops his mental capacities as he knew the mechanical principles underlying movement. This is through the requirement of the knowledge and understanding of rules and strategies of games and sports, and as he discovers ways of improving his movements in gymnastics and dances.

B. WHAT IS PHYSICAL FITNESS?

In general, physical fitness is the ability to continue effort and perform well over a period of time. It is the ability to perform one’s daily tasks efficiently without undue fatigue and with extra reserve in case if emergency. This requires:

1. Freedom from disease or good health.

2. Sufficient strength, stamina and skill.

3. Mental and emotional adjustment appropriate to the age of the individual.

Technically, physical fitness involves measures and levels of muscular strength and endurance, muscle tone, heart action and response to activity, agility and balance. But fitness is also a personal thing. It is how we feel when we get-up in the morning; how tired or fresh we are after a hard days of work; how anxious we look forward to doing things we like to do. Each person is his own best judge of what fitness is, and what fitness means to him.

1. Importance of Fitness to You

You probably spend sometimes meditating what you will be when you finish college, engineers, doctors, teachers, businessman, farmers or technicians. The possibilities are endless. But no matter what career you choose, you will also want to be a person who:

A. Presents an attractive appearance.

B. Radiates confidence.

C. Is skillful, alert and energetic.

D. Has many friends and interest.

2. Objectives of Fitness

1. Physical Development

The development of strength, endurance, flexibility, agility, coordination, relaxation and kinesthetic awareness to a very high level so as to meet demands made upon the individual daily.

2. Psychological

The development of positive morale to tackle difficult tasks.

3. Educational

Understanding of what fitness is, why is it necessary, how it is acquired, when and where it is to be done by whom.

4. Social

Development of skill, poise and good posture which give an opportunity to become socially acceptable.

5. Economics

To feel and look well so that one maybe able to work to the fullest of one’s capacity.

3. Factors that influence Physical Fitness

1. Heredity

The transmission of character traits from parents to offspring, some inherited characteristics that may influence one’s physical fitness are:

1. Optimum-size and body built.

2. Variation of senses

3. Development of muscular system

4. Type and durability of blood vessels

5. Digestive and respiratory variations

6. Type and stability of nervous system

7. Ability to generate force to accomplish specific act

2. Mental, Emotional and Physical Health

No one denies that there is a relationship between intellectual, emotional and physical health. The concept of oneness of mind and body has been accepted.

The emotional health of an individual will be directly related to this effort to tolerance. When we are in good spirits and confident, we move easily with little fatigue, ourselves, we move listlessly with dropping posture and great effort. Emotion is an energizing force and can bring about strenuous movements.

3. Nutrition

Proper nutrition is essential for your fitness. A person cannot look well, feel well, be full of vitality or work efficiently with only his calories needs satisfied by his daily diet. A well balance diet is essential for your optimum health. Without it your fitness level will suffer and your capacity to meet the physical, mental or emotional demands of your life will lessen.

4. Adequate rest, sleep and relaxation

The human body is not a perpetual motion machine. It must take time to fuel up, to replenish it’s energy supplied at regular intervals, sleep should mean rest. It is not the quantity of hours of sleep that counts but the quality of the sleep, rest and relaxation it becomes fatigue and tired. The big medicine for fatigue is food, rest, sleep and relaxation.

5. Recreation

This is a fundamental human need, without a capacity and skill to recreate, your well being and your total fitness would suffer. Recreation is not just whiling away time pleasantly. It is simply leisure time activities. Recreation refers to all activities that are not connected with your job. Activities that you choose to do purely because you like them, have fun in doing them and act satisfaction and pleasure from there is recreational.

4. Parameters of Physical Fitness

1. Muscular Strength

The mixed amount of force that a muscle or group of muscle can exert. Strength is not necessarily synonymous with the size of the muscle although there is little question that people with large muscles are usually physically strong.

2. Muscular Endurance

The capacity to carry on muscular effort in a period of time.

3. Flexibility

The functional capacity of the joints to move and stretch through a normal range of motion.

4. Cardio-Respiratory Capacity

This parameter is commonly called circulatory or circulo-respiratory fitness or cardio-vascular endurance which allows the individual to persist in strenuous tasks for a period of some length.

THE MOTION PERFORMANCE PARAMETERS

1. Coordination

It is probably a common denominator of all motor performance parameter. It involves the nervous system and the skeletal muscular system, defined as “smooth flow of movement”.

2. Balance

Is the ability to maintain equilibrium in a variety of position, involves reflexes, vision, the inner ear, the cerebellum, and the skeletal muscular system.

Three Kinds of Balance:

a. Static balance – is the ability to maintain equilibrium in a fixed position.

b. Dynamic balance – maintaining balance while moving or engaging in action.

c. Rotational balance – ability to maintain or regain balance after turning, rolling, or other maneuvers while in contact with the floor or apparatus.

3. Agility

Is generally defined as the ability to change directions quickly and effectively while moving nearly possible at full speed.

4. Power

Is the process of using strength to apply force for effective movement, involves the speed of contraction.

5. Speed

Is the kind of measure by total body movement from one place to another.

6. Reaction Time

Is the length of time required to initiate a response to a specific stimulus.

POSTURE

Is the correct body alignment necessary for efficient execution of action or activity.

Kinds of Posture

a. Static – stationary as in standing, sitting, lying.

b. Dynamic – moving as in walking, playing, dancing.

Common Faults of Posture

a. “Poked head” or forward head – when head is out of line’ some parts of the body compensate and also move out of the line.

b. Ryphosis – humped or round shoulder.

c. Lordosis – exaggerated curvature of the lumbar region.

d. Scoliosis – uneven shoulder.

e. Ptosis – general sagging of the body.

Basic Position Where Most Exercises Begin

Basic Position Where Most Exercises Begin A. Standing Positions 1. Feet Together or Feet Parallel The feet are about one (1) inch apart, toes pointing forward. Arms at the sides. 2. Stride Position The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The weight of the body is on both feet and the trunks is at the center. Arms at sides. 3. Lunge Position Bend one knee, the other leg straight. Weight on both feet. Hands on hips. 4. Half-Knee Bend Feet together, bend knees to about 45 degree angle; feet flat on floor, body erect; hands on hips. 5. Full Knees Bend or Squat Position The knees are fully bent, sit on the heels of the feet. The weight of the body is on the balls of the feet. B. Sitting Positions 1. Long Sitting Position Sitting with legs extended forward, toes pointed, trunks erect and hands on hips. 2. Hook Sitting Position Sit on buttocks, bend knees close to the body. Trunk erect, hands on shin of the legs. 3. Long Sitting Rest Position Legs and toes are extended forward; hands at the rear in the floor. Elbow and body straight. 4. Tuck Sitting Position Sit on buttocks, bend knees close to body; round back so that the forehead and the knees are in contact; hold shin of legs. 5. Stride Sitting Position Sitting on buttocks, spread legs apart, trunk erect, hands on thighs. 6. Side Sitting Position Sitting on buttocks, bend right or left leg in front; other leg extended sideward. Hands on knees. 7. Hurdle Sitting Position Sitting on buttocks, bend right leg at the back about 90 degree angle, the other leg extended diagonally forward. 8. Heels Sit From kneeling position, sit on the heels of the feet, toes pointed. Hands on hips. C. Kneeling Positions 1. Kneeling Position Kneel on both knees, knees close together, body erect, hands on hips. 2. Stride Kneeling Position Kneeling on both knees, with knees apart. 3. Half-Kneeling Position Right of Left Kneeling on right, left in half-kneeling position in front. Hands on hips. 4. Kneeling Position One Leg Extended Sideward Position Kneeling on one leg, the other extended sideward, forward or backward. D. Lying Position 1. Back or Supine Lying Position Lying on the back, the body us well extended, arms overhead, toes pointed. 2. Front or Prone Lying Position Body is well extended and in front of the body in contact with the floor. Toes pointed, arms forward. 3. Side Lying Position With the body well extended, the side of the body is in contact with the floor, one hand on the floor overhead and the other hand bent close to chest palms on floor. Toes pointed. 4. Hook Lying Position In a back lying position, bend knees, with the feet close to buttocks, feet flat on the floor. Arms overhead. 5. Tuck Lying Position Lying on the back, pull the knees close to the forehead, hold shin of legs. E. Arms Support Positions 1. Supine or Back Arm Support From a long lying position, lift the body with straight arms support. Body, legs and toes well extended and one straight line. 2. Prone or Front Arm Support From a front lying position. Lift the body to front arms support; body, legs and toes well extended and in one straight line. 3. Side Arm Support The body is supported with the right or left arm; the body is well extended. F. Four-Base Positions 1. Dog Stand Position From a kneeling position, place the hands on the floor, elbows straight, toes pointed, the knees and hands are the base of support. 2. Bridge Stand Position From a hook sitting lift the trunk; legs and arms in right angle with the trunk. G. Hand Position 1. Hands on Waist Place hands on waist. Fingers pointing front thumbs pointing backward. 2. Hands on Chest Palms facing down, thumbs touching the chest, elbows in line with the shoulders. 3. Hands on Shoulders Bends arms from the elbow, finger tips touching the shoulders, elbow in line with the shoulders, rib cage lifted. 4. Hands on Neck Bend arms from the elbows, place hands behind the neck, finger tips meeting each other, elbows in line with the shoulders. 5. Hands on Hips Place hands on hips, thumbs pointing back and fingers pointing front. H. Arm Position 1. Arms Forward Raise arms forward with palms facing each other. Hands in line with the shoulders, elbows slightly extended. 2. Arms Sideward Raise arms sideward, palms facing down, finger tips in line with the shoulder. 3. Arms Upward Raise arms upward, palms facing each other, elbows touching the ears, the whole arm in line with the body. Parts of the Body to Condition Arms and Shoulders Girdle 1. Arms Stretch Hold hands at the back with the elbows close together, fingers interlaced, palms facing out. Hold this position for 4 counts or more. This can be done in standing stride position or long sitting position. 2. Arm Circling Standing or cross sitting position, raise arms sideward. Circle the arms without bending the elbow. Start from a small circle and gradually increase the circumference. Reverse the circling. 3. Arm Push-Up From a dog stand position, bend arms so that the chin touches the floor, the elbow is off the floor and the fingers pointing forward. 4. Arms Swing From a dog stand position, swing right arms sideward backward with slight body twist to the right, left hand stays on the floor. Do this 8 counts. Do this with the left hand. Repeat as desired. 5. Knee Push-Up Prone lying position with knees bend, place hands in push-up position. Push the body up to straight arm support then slowly return to starting positin. 6. Arm Push-Up From a prone lying position, arms in push-up position, push the body up to front arm support, the body straight. Slowly go down to starting position. Hips, Legs, and Feet 7. Knee Bends Starting position; feet together, hands on waist. a. Half-Knee Bend Feet flat on the floor. Hold 8 counts b. Slowly go down to full knees bend and with weight on the balls of the feet---8 counts; slowly come up to standing position---8 counts. 8. Leg Raising Feet together, arms sideward, raise right leg forward, return to position, do this 4 times. Raise legs sideward, do this 4 times; raise legs backward, do this 4 times. Repeat the whole movement with the left leg. Do the whole exercise right and left alternately. 9. Standing Body Bend Backward Standing slightly stride, bend trunk backward from the waist, hands on hips. 10. Frog Sot or Tailor Sit Place hands on knees and push knees downward ct. and; the return to position, ct. I. 11. Kneeling Arch Back Kneeling position, arms forward, bend trunk to arch back, right and overhead, left hand in front. 12. Long Sitting Rest Position From a long sitting rest position; flex right knee so that the toes are pointed close to the other left knees; stretch to leg raise in front; return to first right and left alternately as desired. 13. Long Sitting Rest Position with Straight Leg Raise Action: Bend both knees stretch both legs up and lower both slowly to starting position. 14. Long Sitting Position with both Legs Raising From a long sitting, hold ankles, bend both knees, stretch both leg upward, hold and return to position. Repeat as desired. 15. Supine Lying Position with Leg Raise From a supine lying position, raise right leg in rear, return to position. Do the same with the left leg. Repeat alternating right and left leg as desired. 16. Side Lying with Leg Raise Sideward Raise top leg upward, return to starting position. Do this as desired. 17. Stride Sitting and Body Bend From a stride position; arms upward, bend trunk to the right leg. Return to position. Do the same action to the left leg. Return to position. Raise arms upward bend forward to center of the legs, arms touching the feet. Return to position. Repeat as desired. 18. Hurdle Sit, Leg stretch, and Trunk Bend From a hurdle sit position, are overhead, bend trunk to the stretch leg. Hold this position for 4-8cts. Return to position and repeat as desired. Change position and repeat as the whole action. 19. Kneeling Position with One Leg Extended Forward From kneeling position, arms overhead; bend trunk to the stretch leg; press body close to the extended leg. Hold for 4-8cts. Repeat as desired. Change position with the left leg extended forward. 20. Kneeling Position with One Leg Extended Sideward Body bend sideward. Hold this position for 4-8cts. Repeat as desired. Change position and dothe same action. Trunk and Abdominal Region 21. Lateral Bends Stride standing position, raise arm upward, left hand on hips. Bend trunk sideward left pressing the trunk slowly downward. Return to position and change position of the hands. Repeat the bend to the right. 22. Bend Trunk Backward From a stride standing position, hands at the back of the thigh (thumb pointing in and fingers pointing outward); bend trunk backward. Stay in this position for 4 cts or more. Return to position. 23. Dog Stand Position with Leg Raise in Rear From a dog stand position extend the right leg in rear toes touching the floor; raise the extended leg upward in rear. Head is held up and the supporting arms straight. Trunk bend from the waist as the leg is raised in rear. Return to starting position and repeat this action as desired, right and left alternately. 24. Abdominal Curl From a supine lying position, hands in front of thigh; lift head forward, then the chest. Hold this position for 4 cts. Return to position and relax. Repeat as desired. 25. Supine Lying with Leg Bend and Stretch From a supine lying position bend knees close to body; stretch the legs upward. Slowly lower the legs to starting position. 26. Hook Lying Position with Hip Push-Up From a hook lying position, push the hip upward to full extension of the body. stay in that position for 4-8cts. Return to starting position. Repeat as desired. 27. Prone Lying Position, Leg Raising at the Back. Starting Position: Prone lying, arms stretch forward. Raise legs backward alternately right and left. (Movement from the hip joint legs straight). Do this movement several times as desired. 28 Prone Lying Position, both Legs Raise Raise both legs in rear; tummy and the s chest in contact with the floor. Hold this position for 4 counts. Return to starting position and repeat as desired. 29. Prone Lying; Arm Push-Up; Arch Back Starting Position: Place hands close to chest at the sides. Push arms to stretch full extension, trunk to arch back. The hips and legs remain on the floor. Do this movement slowly (4-8cts). Return to original position. Repeat as desired. 30. Prone Lying Position; Lift Head and Chest Starting Position: Prone lying position, and on neck; lift head and chest; hips and legs remain on the floor. Hold this position for 4-8 cts. Return to standing position and repeat as desired. 31. Do no. 29 and bend the knees t touch the head with the toes. Hold for 4-8 cts, Return to starting position and relax. Repeat the action as desired. 32. Prone Lying with Ankle Hold Starting Position: Hold both ankles with both hands and pull the legs off the floor at the same time, lift the chest to form an arch. Hold several seconds. Return to starting position. Repeat the action as desired. 33. Shoulder Stand Raise both legs to full extension, hips, elbow resting. Place the hands under the hips, elbow resting on the floor. Hold this position. 34. Shoulder Stand with Knee Bend From a shoulder stand position, bend right knee to touch the forehead. Repeat with the L knee. Do this action alternate right and left. Movement must be slow. 35. Shoulder Stand with Legs Overhead Starting Position: Supine lying; arms overhead Action: Raise both legs to shoulder stand. Slowly lower the legs overhead so that the toes touch the floor. Stay in this position for several seconds. Return to starting position and relax. Repeat this action as desired.