Extension, an important movement for the shoulders and the spinal column, can be accomplished easily using a pair of ropes. This technique not only improves flexibility but also imparts strength. It is a rejuvenating exercise for the organs in the abdomen and chest.
Caution: Ensure that the rope is of mountaineering quality and that the window bars are strong enough to take weight.
* Take a pair of mountaineering ropes.
* Ensure the ropes are knotted properly and are of equal length.
* Knot the ropes on to the window bars at a height of about six feet, with the ropes about one feet apart.
* Stand upright with back to the wall and in line with the ropes.
* Flexing the arms, hold the rope with both hands.
* Holding the ropes, step forward and straighten the arms.
* Move the right leg back, placing the heel against the wall and toes touching the floor.
* Move the left leg in a similar manner.
* Grip the rope firmly, while keeping the arms and legs straight.
* Roll the shoulder outward, and gently bend the trunk back pushing the hips down.
* Tighten the buttocks and stay for about 15 to 30 seconds.
* Slowly, release the ropes, return to start and relax.