Wellness exercises are ones which will benefit you in your everyday quest for health. You can find some examples illustrated below for your reference.

Posture reflects the way you feel about yourself. When your head is forward and down, you present yourself as an unhappy person. But when you maintain an upright posture, you look attractive and show assertiveness. We do not inherit good posture, it is adopted by us through understanding and practice.

"Stand up straight. Do not slouch!" How many times did you hear those scolding words while growing up? Maybe more times than you would like to remember. Behind those long and forgotten words lie a very valuable and surprising message: Good posture is important because it helps your body function at top speed. It promotes movement efficiency and endurance and contributes to an overall feeling of well being.

Good posture is also good prevention. If you have poor posture, your bones are not properly aligned and your muscles, joints and ligaments, take more strain than nature intended. Faulty posture may cause you fatigue, muscular strain and, in later stages, pain. Many individuals with chronic back pain can trace back problems years of faulty postural habits. In addition, poor posture can affect the position and function of vital organs particularly those in the abdominal region.

• Head up and chin tucked in above the notch between the collarbone.
• Tongue on the palate (L pronunciation).
• Shoulders pulled back but not tight.
• Upper back is straight, pulled up from the chest bone.
• Abdominal wall is tight.
• Low back is curved, slightly forward.
• Hips are level, with the weight of the body distributed equally amongst both legs.
• Knees are straight, "easy" but not bent, pushed back or stiff.
• Feet are pointed straight forward with toes outward slightly.

Stand in front of a mirror and check your posture. Make a habit of standing correctly.

• LOAD: Always test the weight of the load before lifting. If too heavy, get help.
• LEVER: Keep the load close to your body with your back in an upright position thereby reducing the lever are.
• LUMBAR: Maintain the hollow in your lower back throughout the lift.
• LEGS: Always use your legs and not your back while lifting. Move your feet to avoid twisting while moving objects.
• LUNGS: Just prior to lifting the load inhale, set your abdominal and as you lift, breathe out through pursed lips.

Use equally left and right, forward bend and backward bend. If you usually make the bed from the right side, change and try to equalize by making the bed from the left.

You might suffer from shortness of breath when walking, climbing up stairs, or running. You can increase your ability to handle stressful situations by teaching yourself how to breath properly. Long exhalation versus short inhalation, breath out twice as long as breath intake. The ratio of breathing should be (4:2, 6:3, 8:4). Count to yourself while walking or going up the stairs. Breath out through pursed lips and breath in through your nose. This will avoid over oxygenation and prevent dizziness. The best way to improve your breathing is to use this pattern of diaphragmatic breathing. You should practice when you are not stressed so that when you do get short of breath, your body is already familiar with the exercise.

As we get older, the muscles become weaker. Regular activities of daily living do not demand too much from the muscles. During the day, we sometimes perform activities which require more muscle strength, for example, going up and down stairs, or moving quickly from a sitting position to a standing position. In order to simplify daily tasks, we need to exercise our muscles and to prepare them for any difficult activities we may encounter.

HIP STRENGTHENING Support yourself holding onto a counter. Move one leg backward, keep the knee straight. Keep and upright posture. Hold for 5 seconds. Repeat with other leg.

All exercises should be performed in full range. This will prevent stiffness in the joints and will maintain full range in all joints. Exercises can be performed once a day or more. Each exercise should be repeated three times.

To increase flexibility and strength, exercise the trunk, abdominal and back muscles. Stretch for the count of eleven for the purpose of warming up the muscles before activities. Stretch in the morning before activities and before lifting. Stretch, rotate, bend, and extend to strengthen muscles.

SHOULDERS AND TRUNK EXERCISES Clasp hands, lift arms up. Stretch upper body to right, hold for 2 seconds. Return to mid line, hold for 2 seconds. Stretch to left side, hold for 2 seconds.

Correct breathing and correct exercises will promote good circulation. The muscles are an important ingredient in good circulation because they act as a pumping action on the veins and arteries and push the blood forward like a pump increasing blood flow.

As we get older, our muscle strength decreases and, therefore, we may lose out balance occasionally. By developing muscle strength and muscle flexibility, we can avoid balance problems and prevent falling. When performing exercises, always start by stretching the muscles. Do this to the maximum and hold that position to the count of eleven. Then begin muscle strengthening exercises. The best way to perform exercises for balance is in a standing position using correct support.

Start walking about ten minutes and gradually increase your time. A walking program will promote strength, balance, and circulation.

• Listen to your body when performing exercises, and make sure you do not suffer from any pain.
• Breathe correctly. Breathe out when a heavy task is being performed. Do not hold you breath.
• If you feel uncomfortable for any reason, stop!
• Stretch the muscles before performing strengthening exercises.
• Do each exercise once a day or more, repeat three times each.
• Perform the exercises with each joint. Start from the upper to lower or reverse. Make sure each movement is being performed to full range.

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