７６ Exercise

７６　Exercise【Space Travel】Dialogue with the Universe

７６－１　Always be conscious
○While laughing. If you can not laugh, as smile as possible.
・The Benefits of laughter [1]
1. Activate NK cells ⇒Boost the immune system.
2. Activate your brain • adjust autonomic nervous • increase your overall sense of well-being
※Smiling is the beginning of laughter.

○Conscious of breathing
※Yoga breathing: Gentle diaphragmatic breathing and comfortably lengthening the exhalation, and introducing a slight pause after each inbreath and outbreath. [2]
・The Benefits：Reducing stress and its effects on your body and mind.

○Tighten the buttocks and anus.
・The Benefits：pelvic correction, hip-up, Improvement such as leakage of urine [3]

７６－２　Menu
1. Stand up once every 30 minutes. (32 times a day) [4]
・・・Sitting disease: If you keep sitting for 1 hour, your otolith does not move and your life shortens 22-minute.
2. 10,000 steps per day＋Gymnastics that secrete NO(nitric oxide)
3. Maintain flexibility of your body
１）Stretches for shoulders ⇒ prevention of stiff neck, improved metabolism and posture
２）Stretches for back pain prevention
4. Maintaining dynamic visual acuity

７６－２－１　Gymnastics that secrete NO(nitric oxide)
○NO (nitric oxide) is made of vascular endothelial cells and acts on the muscular layer of the vascular media to soften and expand the blood vessels.
•The Benefits : prevention of stroke and myocardial infarction
○Increase the secretion of NO (nitric oxide): Increase the body's deep temperature by 1 ° C.
○I will introduce two gymnastics that can be made while walking and will also be a substitute for walking.

７６－２－１－１　Zombie exercise [5]
○Method
1. Stand and relax your shoulders.
2. Dent your stomach.
3. Jogging on the spot.
4. Shake your arms naturally and twist your upper body like a zombie.
• Jog 1 minute and break 30 seconds . Do 3 sets.
• 3 times a day.

７６－２－１－２　Skip
・Skipping for 30 seconds.
• 3 times a day.

７６－２－２　Stretches for shoulders
• Various methods are published on the web, but I have chosen a menu that I can do while walking. ( It's like killing two birds with one stone.)
＜Caution!＞ Do not do it if you have pain.
（１）Shoulder rotation: With both elbows bent and a fingertip on the shoulder, turn the shoulder 10 times in the direction in which the eyeglasses will not fall (front ⇒ back). (Thread your arms as close as possible to your ears and extend your chest)
（２）Arm Circles [6]
Make big, slow circles with your arm with the arms stretched, turn left and right alternately from the back to the front. (Repeat 20 times in each arm). Maintain good posture throughout.
（３）Cow-Face Pose [6]
Reach right arm straight up, then bend elbow and let hand fall behind your head. Move left arm behind the back and bend the arm, letting the back of your left hand rest against the right shoulder blade (or as close to the blade as possible). Reach to grab right fingertips with the left hand. Repeat on the other side. (20 seconds in each) ・・・You do not have to reach both hands.
（４）Hanging gymnastics
・In order to not damage the muscles of your arms, first do your feet on the floor. (20 seconds)

７６－２－３　Stretches for back pain prevention
＜Caution!＞ Do not do it if you have pain.
（１）Stand up the pelvis when you sit down.
（２）Back extension
Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action：Arch your back up by pushing down on your hands. Breathe and hold for 2 minute.
＜Caution!＞Do not up your chin to protect your neck！
（３） Tight hamstring stretches
（３－１）Active Isolated Hamstring Stretch [7]
1. To do this exercise, you lie on the ground with a rope over one foot. 
2. Squeeze your glutes, followed by your quads, and then actively lift up your leg as high as it can go.
3. When the leg won’t go any further, you can give a gentle pull with the rope, and hold for only about one second.
4. Repeat this for about 8-10 reps.
5. Do the same for the other foot.


（３－２）Jack-knife stretch [8] (2 times / day)
1. In the starting posture, squat while holding your ankles with your hands. 
2. Gradually extend your knees while keeping your chest and thighs in contact. 
3. The position of maximum extension is achieved when the quadriceps femoris is at maximal contraction.
4. Return to 1.
5. Repeat this for about 3-5 reps.

※Active stretching in general produced greater flexibility gains than static stretching.

（４） Hip flexibility stretch [9]
（４－１）Horse stance
1. Open legs wider than shoulder width. Turn your toes outward.
2. Strtch elbows and open knees to the outside.
3. Slowing lowing hips towards the ground.(20 times)
4. Next, angle your right shoulder toward your left leg and low hips (20 times).
5. Switch to the other side.

（４－２）Inner stretch
1. Open the legs, hold both hands in front, and bend one knee.
2. The extended leg points the toe toward the ceiling.
3. The bent leg points the toe toward the outside of the body.
4. Keep in this state for 30 seconds with shaking.
5. Do the same for the other side.

（５） Push - up
• Do not push yourself.
• Open time for more than 30 minutes.

７６－２－４　Maintaining visual acuity
• The Benefits：Prevention of traffic accident
○ Method: Do sports such as table tennis, tennis and baseball(10 minutes / day). You can hit backboard or wall.

【References】
1. “The Benefits of Laughter | Let's Laugh”
http://www.letslaugh.com.au/content/benefits-laughter
2. KATE HOLCOMBE “Breathe Easy: Relax with Pranayama”at yoga Journal 20120615
http://www.yogajournal.com/article/practice-section/healing-breath/
3.”肛門引き締めによるメリットのまとめ”at 酵素ダイエット専科.com
http://xn--ecki4eoz0157dhv1bosfom5c.com/sugosikata/koumonn.html
4.Ｎｏ．７４　Aging in Space
5. 【ゾンビ体操公式】ついに書籍化！病気が「逃げ出す！」3分間の脱力体操
https://www.youtube.com/watch?v=qrzeyK8SaF0
6.AMY EISINGER ”16 Simple Stretches for Tight Shoulders” 20151125
http://greatist.com/move/stretches-for-tight-shoulders
7.Dr. Daniel Gonzalez”Tight Hamstrings? Fix the problem, not the symptom!”at FamilyHealthChiropractic.com
http://www.familyhealthchiropractic.com/tight-hamstrings-fix-the-problem-not-the-symptom/
8. Michelle Hamilton”Study: Standing Stretch Better Than Seated for Hamstrings”at Runnersworld.com 20130222
http://www.runnersworld.com/newswire/study-standing-stretch-better-than-seated-for-hamstrings
9. 【金スマ】Eiko「開脚ストレッチ」のやり方！
https://www.halchim.jp/entry/kinsma/kaikyaku/20161216/

【Change log】
・20170302　Descriptions of gymnastics that secrete NO　
・20170307　 Annotation correction of Back extension