EXERCISE AND ARTHRITIS: WHAT YOU NEED TO KNOW

EXERCISES TO DO THROUGHOUT THE DAY
Try these simple strengthening and stretching exercises as part of your daily routine – you’ll be pleasantly surprised at the results!
1. Chair squat
Strengthens leg muscles. Stand in front of a chair before squatting down as if you were sitting back down into your seat. Push hips back as you bend your knees. Just as your bottom is about to touch your chair push back up through your heels. Hold on to the chair or a nearby surface if you find yourself losing balance. Aim for 15-20 squats.
2. Shoulder bridge
Strengthens leg and hip muscles. Lie on your back with legs bent, feet flat on the floor. Lift hips so that your body forms a straight line from shoulders to knees. Remain in this position and squeeze buttocks for a count of five. Return to your starting position. Repeat a total of five times.
3. Hand stretch

This is as simple as clenching your fist, holding for up to 30 seconds before un-clenching and spreading fingers out as wide apart as you can. Hold and repeat.
4. Chest stretch
Stretch your chest muscles out by clasping your hands together and extending your arms back behind you just below shoulder height. Look down at the floor to stretch the neck at the same time. Hold for 20-30 seconds.
5. Hamstring stretch
Keeping hamstrings flexible helps to maintain flexibility in the pelvis, hips and lower back. To stretch easily, rest your left heel on a surface that’s a fraction lower than hip height and push hips back and lower chest to knees. Hold for 20-30 seconds.

source : goodhousekeeping.co.uk

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