Wealden Times | WT179 | January 2017 | Health & Beauty supplement inside

WT Health & Beauty Supplement sponsored by
Take Ten
Whether you’re looking to relax more, feel energised or hit it hard with a new workout routine, it doesn’t
have to take hours. Here are a few ideas, each lasting under ten minutes, for a fitter, stronger New Year
Stretch and breathe
Genevieve from Stalwart Wellness talks us
through some simple steps to gently introduce
exercise into our daily routine.
Bridging – for spine articulation, breath
control and strengthening the pelvic floor
1. Lie on your back with your knees bent
and your feet still flat on the floor.
2. Keeping your arms on the floor, and palms facing down,
gently lift your spine off the mat (or the floor) until
you’re holding your weight on your shoulder blades
and shoulders. Hips and knees should be aligned.
3. Inhale in this position, and, as you lower
your body back to the floor, exhale.
4. Repeat this movement pattern 5-10 times,
depending on how you’re feeling.
Book openings – for shoulder mobility, rib
rotation and to release tension in the body
1. Place a small cushion under your head and lie on the
floor or on a mat, on your side with your knees bent.
2. Extend your arms out in front of you, at 90
degrees to your body, with palms together.
3. Lift and rotate the top arm towards the ceiling,
allowing eyes, ribs and spine to follow.
4. Keeping your legs in the original position as much
as possible, continue to rotate as far as you can.
5. Exhale to return to the original position, initiating
the movement from the ribcage and the back.
6. Complete the same movement pattern on the
other side, and repeat this 4 times on each side.
Please note these exercises are not suitable for those with
spinal problems. Please consult your GP before doing
any exercise. Stalwart Wellness is a pilates studio based in
Tenterden. To get some advice, or to find out more visit
stalwartwellness.co.uk or phone 07779 670502.
19 wealdentimes.co.uk