Menoxercise; getting physical.

The Blogville Mayorz Marathon is coming round on March 15th and already quite a few have enrolled to take part... some are even making preps by getting into early exercise and training. Some less so...

Whether you are serious sportspaws or only going along for the jaunt, it makes sense to have at least warmed up the muscles. Whatever the exercise of your choice, it is imperative that there is some gentle stretching involved to warm up and also to warm down afterwards.  Did you know that even getting up after sleepies holds inherent risks to tense muscles unless care is taken to stretch before rising??!!! (Mayor Stanley found this out when he cricked his hind leg a couple of months back!)

Therefore, in the interests of physical wellness let me introduce you to...

DOGASTHENICS©

Jade Dog taught me this and I have her permission to pass instruction on to your good selves. Take your time and don't forget to breathe as you go!

BEFORE RISING FROM BED.

Morning has arrived.

Make no sudden moves.  Take a deep, slow breath in, then out. Another for good measure. 

If not already on your back, roll over. Hold each of the following moves for a slow count of five.

• Tighten the muscles between your shoulders, as if pulling the 'blades' together.
• Breathe.
• Now, including the fingers and toes, stretch towards the foot of the bed, with the arms and legs raised enough to have the elbows and knees slightly clearing the mattress. Point those toes and fingers! 
• At the same time, stretch your head back, extending the front neck.
• Breathe.
• Next, put your arms out to the sides and imagine you are trying to touch each side of the bed. Keep the elbows straight with the hands dropped down. 
• then flex the wrists and point the fingers upward - feel those forearm muscles stretch!
• Breathe.
• Bring your chin down onto your chest now, stretching the back of the neck.
• Breathe.
• Roll onto the side facing your exit point. Bring your knees up and 'huddle' for a moment, feeling the stretch along the spine.
• Breathe.
• Get out of bed and take one step away. Stretch each leg in turn backwards, pointing the toes into the ground and stretch, feeling the buttocks.
• Breathe.
• Now shake all over vigourously.
• Breathe.

Have a good day!

This routine not only ensures the static muscles are woken up properly, it gets the circulation moving and the body properly aereated. It is important to do this each morning; but the principles are the same if you find yourself being sedentary for any length of time during the day...or in the evening after a stint in front of the telly!

Before getting up from your chair pawrent's lap, bring your paws up level with your knees and hold your front paws out level with them. Bring the toes and fingers upwards then imagine you are pressing into the wall on the opposite side of the room. Don't forget the vigourous shake afterwards!

Brought to you by YAM-aunty from the OoWaC

© Yamini Ali MacLean 2014
Rights of images as marked