Walking backward
Benefits
It develops balance and stability. Walking this way requires frequent and shorter steps. This causes the leg muscles and muscles supporting the sacral spine to strengthen, and the load on the joints is reduced. One of the most common causes of foot pain is plantar fasciitis, and changes in the joints and muscles while walking backward relieve the pain.
How to perform it
Keep your body and head straight. Don't look back, which will help you not curve your spine. Take turns shifting your feet, rolling from your toes to your heels. Start at a slow pace, and you can speed up once you get the hang of it.
Vacuum
Benefits
This helps build a slim waist and flat stomach. The vacuum is great for working the transverse abdominal muscles, making them flat, and also helps avoid back pain.
How to perform it
The exercise can be done standing, sitting, on all fours, or even lying in bed. The most important thing is proper breathing. Take a deep breath in through the nose, then a sharp exhalation through the mouth, completely freeing the lungs from the air.
As you exhale pull your abdomen in as much as possible, trying to press the navel to the lower back. Hold this position for at least 10-15 seconds, or even better 20-30 seconds. Slowly exhale, gently relax the abdominal muscles, and breathe in. Repeat 5-10 times. Increase the vacuum holding time over time.
The exercise should be done on an empty stomach. It is best to do it on a daily basis in the morning. The vacuum has limitations: those with cardiovascular diseases, respiratory system, GI (ulcers, pancreatitis, gastritis), abdominal hernia, or kidney disease should avoid it.
Chair/Wall sit
Benefits
It involves almost all major muscles and is especially useful for people who are overweight, as it strengthens the joints and weak muscles. The exercise normalizes blood flow and lymphatic drainage, strengthens the vestibular apparatus, improves posture, eliminates pain in the spine, and helps prevent varicose veins.
How to perform it
Stand with your back to the wall at a step distance. The distance between the feet should be 4-6 inches. Stretch your arms along your torso and relax as much as possible. Press your shoulder blades and buttocks firmly against the wall.
Bend your knees, lower your pelvis to knee level, and transfer your body weight to the lower part of the torso. While squatting, the knees should not protrude beyond the toe line, otherwise, the load will not be distributed correctly. Stay in this position for 5-7 seconds, then return to the starting position. Perform the exercise for 2-3 minutes, until you feel the tension in the muscles of the hips and buttocks.
Sufi Circle
Benefits
It helps get rid of stress, improves GI function, strengthens stabilizer muscles, and improves the balance of the sacral spine and pelvis. During the rotation of the body, there is a natural massage of the internal organs.
How to perform it
Sit on your buttocks with your legs crossed in front of you. Look straight ahead. Put your palms around your kneecaps. Start slowly rotating your body. The movement starts from the base of the spine and goes upward along the lower back, and part of the upper torso is involved. As you inhale, move your body in a half-circle forward. As you exhale, move it in a half-circle backward. Your head should remain motionless, and use your arms as a lever to improve body flexion. Rotate in one direction for one minute, and then in the opposite direction for the same amount of time.
Prayer
Benefits
It improves posture and strengthens the muscles in the chest.
How to perform it
Stand up straight, straighten your shoulders, and put the palms of your hands together in front of your chest, as if in a prayer pose. Press them firmly against each other, feeling the muscles in your chest tighten. Hold this position for 10-30 seconds. Then relax. Repeat several times. Gradually increase the period of tension.
