Dynamic Tension Breathing Exercises

Week 1 & 2  Jump Start

Purpose

There is a great appeal of lifetime fitness beyond age 50.  Lifetime fitness beyond age 50 has grown to be one of the largest growth populations in the world.

It is expected that our population beyond age 50 will not only learn how to get fit, they will stay fit, maintain their desired body weight by eating a well balanced meal plan with no dieting or caloric restrictions and practicing dynamic tension breathing exercises first thing in the morning for 15 minutes while sitting in a chair. SPINNEX Vitality is the answer. www.spinnexvitality.com.

General Goals

Develop the basic understanding of the core food groups. Create simple and effective meal plans. Learn to organize and digitize your weekly activities and successes. Learn about additional health benefits from your weekly activities. Incorporate a daily 15-minute routine for extraordinary fitness using dynamic tension breathing exercises. Completion of the first weeks jump start program and continue it independently through SPINNEX Vitality online courses.

Motivation

Improve your overall heart health and other vital organs. Revitalize your sex life. Become 150% more productive. Maintain your desired body weight by eating the core food groups.

Rationale

This is a requirement for those age 50 to insure good health and SPINNEX Vitality is designed to provide a way of living a vibrant, productive and healthy long life.

Prerequisites:  a genuine desire to learn using an iPhone, tablet or computer with a good internet connection.

Each week will include:  Digitized instructional objectives, incorporating commonly used language to make it easy to communicate efficiently and effectively.  By devoting a portion of the lesson to reviewing online, the SPINNEX Vitality beyond age 50 program is helping to reinforce what you need to do.

WEEK ONE: Introduction to organic morning smoothies and how that will jump start your day incorporating the 8 Every Day Warm Up Body Movement and the 10 Everyday Dynamic Tension Breathing.
These tasks will positively affect the rest of your life.  One of the most noticeable benefits is slow and steady weight loss and improved internal health.  

Instructional Objectives:

Upon completion of week one, you will have incorporated roughly 30% of your daily intake with an organic based morning smoothie, while continuing to eat what you have been eating. You will also have performed the 15-minute breathing exercises at least 5 times.

Breathing Sitting In A Chair

Breathe in through the nose and out through the nose. Your mouth is closed at all times and you are breathing in and out through your nose only. This is the most difficult part of SPINNEX Vitality.

As you breathe in through your nose, expand your lower abdomen, specifically your belly button area. Breathe in and your lower abdomen expands.  As you breathe in through your nose, traditional breathing will have you expand your lungs and your chest rises. SPINNEX Vitality emphasis is on expanding your lower abdomen without any expansion of your lungs and your chest does not expand. Only your lower abdomen expands as you breathe in through your nose. You are pushing air that you take in through your nose directing it deep down into your lower abdomen. In later chapters we will discuss the magical benefits of this type of breathing. Read the full post on www.spinnexvitality.com.

The opposite is true when you breathe out. Contract your lower abdomen, specifically your belly button area as you breathe out through your nose. Try and touch your belly button to your spine. Breathe out and your lower abdomen contracts inwards. You are forcing air back out through your nose. The quick rationale for nose breathing is taking in more air through your nose and expelling slightly less air through your nose. The net result is more oxygen circulating throughout your body. Read the full post on www.spinnexvitality.com.

When performing these breathing exercises, you must be conscious of proper body alignment and posture.  Sit up tall in your chair with your tailbone touching the back of the chair. Your posture relaxed, not tense.  Imagine a pole running through the top of your head, down the back of your neck, all the way down through your spine and exiting your butt.  You won’t be able to rock forward or backwards and won’t be able to rock side to side, outside the midline of your body. Keep your body weight balanced and evenly distributed in relation to this imaginary midline.  Your abdominal muscles should be contracted so your pelvis is in a neutral alignment with your tailbone pointing down. Shoulders are back and relaxed. Do not hyperextend your knees, or elbow joints when moving through the exercises.  Hyperextension places excess stress on ligaments and tendons that attach at each joint, increasing potential for injury as well as decreasing the effectiveness of stretching and strengthening activities.

If you are sitting in a chair with your tailbone touching the back of the chair, your knees are bent at a 90% angle with feet flat on floor shoulder width apart. Curl your toes to dig into the ground if you are barefoot. This is the first of many check points for proper alignment. Your ankle joint is bent at a 90% angle as well as your hips bent at a 90% angle. Your shoulders are over your hips and your ears are over your shoulders and your chin is tucked in to make sure your ears remain over your shoulders.

Every Day Warm Up Body Movement

#1 chest opener- back squeeze (watch video)

#2 elbows to ceiling- inner biceps to ears (watch video)

#3 heart & kidney stimulation- rotate on balls of feet- safe knees and hips (watch video)

#4 back fist- hand on chest- rotate on balls of feet- safe knees and hips
(watch video)

#5 golf swing- squat & look 40%- rotate fingers to sky- rotate on balls of feet- safe knees and hips (watch video)

#6 hip rotation both sides- circles (watch video)

#7 tea cup bend both hands at sides- one elbow up at a time (watch video)

#8 sun salute- reach overhead to sky- back stretch and neck release
(watch video)

Low heart rate. Each exercise takes 15 seconds performing 6-10 reps. That’s a 2 minute warm up you do first thing in the morning.  The results speak for themselves.

Every Day Dynamic Tension Breathing

Your mouth is closed at all times and you are breathing in and out through your nose only.

#1 elbows touching same side floating ribs. (watch video)

#2 elbows touching same side floating ribs. (watch video)

#3 hands behind head, finger tips touching. (watch video)

#4 hands extended outward 180% to the side, shoulder height. (watch video)

#5 cover-palm strike and switch hands. Neutral rotation. (watch video)

#6 X block above eyes-hands slide down side of body. (watch video)

#7 hands on hips-lat press-fingers make sun circle.  (watch video)

#8 elbows to ribs-fingers facing forward and extend hands straight out.  (watch video)

#9 backward shoulder rotation-squeeze tennis ball between shoulder blades. (watch video)

#10 arms up and back at 90% and same for shoulders-squeeze back and down. (watch video)

Moderate heart rate. 9 minute moving stretching standing or sitting. 45 seconds per position. 49 breaths first and do 3 sets.

WEEK TWO: Introduction to using simple exercise helpers such as a cane, an umbrella, exercise bands and a towel to practice isokinetic movements for enhanced strength. You will also learn how to exercise your lower legs using dynamic tension. Finally will will learn how to prepare a plant based suggested lunch and what key foods are necessary.

Instructional Objectives:

Upon completion of week two, you will have learned and practiced the 3 types of dynamic tension using simple exercise helpers, all lower leg exercises and incorporated a majority of your daily intake with plant based food, while eating less of what you have been eating in the past. You will also have performed the 15-minute breathing exercises at least 10 times.

Lower Legs

#1 Quads stationary isometric  (watch video)

#2 Quads extension isotonic  (watch video)

#3 Hamstring stationary isometric  (watch video)

#4 Hamstring flexion isotonic  (watch video)

#5 Glutes isometric  (watch video)

#6 Adductors isotonic  (watch video)

#7 Abductors isotonic  (watch video)

#8 Calf stationary isometric  (watch video)

#9 Calf flexion extension isotonic  (watch video)

#10 Obliques left right isometric  (watch video)

Continuation of Week 2 using the Cane, umbrella or towel. It’s the same dynamic tension Week 1 breathing except the use of a cane which makes it isokinetic for enhanced strength.

Continuation of Week 2 using Bands, which makes it isotonic

#1 Chest Fly- Chest Press CHEST (watch video)

#2 High Elbow Row- Low Elbow Row BACK (watch video)

#3 Military Shoulder Press SHOULDERS (watch video)

#4 Lat Pull Down 1 arm holds band LATS (watch video)

#5 Bicep Curls- 3 hand positions: BICEP (watch video)
Palm up, Thumb up, Knuckles up

#6 Tricep Press- 3 positions: TRICEP (watch video)
Extension overhead, Press down

#7 Back Shoulder Shrugs TRAPS RHOMBOIDS (watch video)

#8 Oblique Torque Turns- OBLIQUE (watch video)

#9 Seated Stand Up- QUADS-HAMSTRING-GLUTES (watch video)

#10 Leg Press- 4 positions: QUADS-HAMSTRING-GLUTES
(watch video) toes straight-pointed in-pointed out-heels press for hamstring

#11 Calf Raises- 3 positions: CALF
(watch video) toes straight-pointed in-pointed out