Diabetic+Living-Summer_2019

(Nancy Kaufman) #1

SUMMER 2019 / DI ABETIC LI VING 29


Balance: FITNESS

Raise your
heart rate &
improve your
mobility

Front Punch, Cross & Kick Combo 4 COMBOS ON EACH SIDE


A.


READY


STANCE


B.


FRONT


PUNCH


C.


CROSS


D.


KICK


Begin in a boxing stance with your right foot facing forward and
your left foot behind it, slightly opened to the left. With your knees
soft, raise your fists up near your chin, as if you are guarding your
face. Lean forward slightly and engage your core as if to brace for
a punch. This is your ready stance (A). Jab your front (right) fist
forward: keep your fist tight and extend your arm with control,
finishing with your palm facing downward (B). Bring your fist
back to guard your face (A). Next, throw a forward punch across

your body with your left fist. Generate more power by rotating
your shoulders and hips forward, pivoting on your left foot, as
you punch (C). Return to ready stance (A). Last move: forward
kick. Transfer your weight to your front (right) foot and gently lean
forward as you lift your left knee toward your chest and drive
through your heel to kick forward (D). Kick only as high as you’re
comfortable. Return to ready stance (A). Repeat this combo three
more times, then switch sides so your left foot is in front.

Bear Crawl

Start on your hands and knees on the floor. Place your hands
slightly wider than shoulder-width apart and bend your knees
and feet at a 90-degree angle, toes pointed down to the floor.
Contract your core and use your leg muscles to lift your knees
a few inches off the ground, so your hips are parallel with the
floor. Now your hands and toes are the only things in contact
with the ground (A). Aim to keep this form with your knees
close to the ground as you simultaneously move your right

hand and left foot forward to crawl (B). Repeat with your left
hand and right foot. Continue, crawling across the room. When
you reach a stopping point, crawl backward by simultaneously
moving one hand and the opposite foot back until you return to
your starting point (C). If you have limited space, you can take
two steps forward, then two steps backward. As you crawl, be
mindful and remember to breathe. The goal: small, smooth,
and gentle movements.

8 CRAWL-STEPS FORWARD + 8 CRAWL-STEPS BACKWARD


Improve coordination &
body control by moving in
unexpected ways

CRAWL FORWARD CRAWL BACKWARD


A.


B. C.

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