How to Do
The light sailing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light sailing.
Beginning
1. Bend as far forward as you can while sitting on the floor with your legs wide apart in front of you.
2. Still on the floor with legs still apart; twist, then stretch low over the right leg, then the left.
3. Standing with feet shoulder-width apart, reach as high as you can, over and over.
4. Standing, with arms straight out to your sides, twist at your waist as far as you can to one side, then the other.
Movement
1. With your right arm over your head, your left hand on your hip, lean as far to left as you can. Then reverse.
2. Relax your neck and lower shoulders. Keep your hands relaxed at your sides. Now rotate your head slowly down, to the right, to the back, around to the left, and to the front. Reverse and repeat.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
