Friday, 8 March 2013

Hot flush beating exercises

Morning exercise for energy, mood and flexibility

Increase your energy, good mood and out of stiffness in just 30 minutes. Darren Harding, Promensil’s fitness expert gives tips for daily exercises to brighten up the start of every day. Easy to do, you should make this part of your daily routine as soon as you get up.

Lie flat on your back with your knees pulled up, keeping your feet slightly apart. Inhale deeply through the nose, allowing your stomach to relax. Your stomach should balloon out as you breathe in. Imagine that your body is filling with energy on each inhalation. As you exhale, imagine the air being pushed out from the bottom of your lungs to the top. This breathing will promote deep relaxation, energy, and stress control. According to researchers, this exercise has a reducing effect on the number of hot flushes.


Gently ease your body into the day by rotating each joint 10 times in each direction. Sit flat on the floor, legs stretched out. Flex your toes first, rotate your feet at the ankles, then your lower legs at the knees and then bend your knees up to your chest 10 times with each leg separately to flex your hips.
For the upper body, start by stretching each finger separately in both directions, then rotating your wrists. For elbows, touch your shoulders then straighten the arms again and finish with 10 circles with your shoulders in each direction.

Work on the waist and spine, stand up and bend slowly down as far as you can without bending your knees, then follow with sideways bends with your arm outstretched above your head.


To release tension and increase energy, jump up and down in place for several minutes. Move your arms freely, shake out your wrists, and raise your arms over your head. Slowly rotate your head in both directions, then bend forward and back.

Yoga exercises level out instability by relaxing and gently stretching every muscle in the body, promoting better blood circulation and oxygenation to all cells and tissues. Finish off your morning routine with a few yoga positions, such as Downward Dog, Half Lotus and Cobra and remember to do a few deep breaths before you start going about your daily chores.


Darren Harding 
Fitness expert and personal trainer

Writing on behalf of Promensil

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