Grandpa’s Daily Dozen

The other day, I was going through an old suitcase my mom had given me and in amongst all my grandfather’s legal documents, I found an article entitled “Grandpa’s Daily Dozen.” It was such a treat to find these instructions, painstakingly typed on an old typewriter, on his personal routine for staying fit and active. To think he took the time to write it all down, seemingly for us, his grandchildren, makes them even more special. The exercises are really simple and I can see how they would keep you mobile and flexible. I love that a face massage is included halfway through the workout!

I’m sure he wouldn’t mind me sharing his thoughts…

Introduction

These exercises aren’t designed to develop muscle, but rather to keep the muscles you already might already possess in gentle use for a brief period daily.  Do them after your normal ablutions (which should be as cool as you can bear them (whether shower or bath) – and they’ll lift your aches, stir your enthusiasm, and give you that sense of satisfaction and well-being that makes you agree, “This is the day which the Lord has made.”

1. Warming Up

Suitably clad – shorts, with or without a vest in summer, or a tracksuit in winter – run lightly around the available space, or on the spot, for several minutes.

2. Knees

1. Squats: From an upright position, sink down to your haunches and rise again, repeating the movement for ten full, deep breaths. If you feel unsteady, rest your hands lightly on a chair or some other firm support.
2. Kicks: Stand upright and kick your legs loosely from the knees down, as though you were kicking a football. Kick each leg alternately for ten breaths in total. This loosens the leg muscles.

3. Shoulders

Shoulder rolls: Stand upright and circle your arms from the shoulders, reaching as high as possible. Rotate forward for ten revolutions, taking ten full breaths. Repeat the exercise in reverse.

4. Waist

Stand with legs apart and torso bent forward, with straight arms, swing your body from left to right, touching your left toe with your right hand and your right toe with your left hand. Take ten slow breaths as you repeat this movement slowly.

5. Body Swings

1. ACROSS: Stand erect with your arms extended above your head, fingers interlocked. Rotate your extended arms in a circular manner, moving your waist. Do ten breaths in one direction and ten in the other.
2. UP & DOWN: Now, still with your fingers interlocked and arms straight, swing forward from upright to touch your toes, keeping your legs straight and together. Lift your body back to vertical and repeat for ten full breaths.
3. THROUGH: Repeat with your legs apart, swinging your arms through between your legs – again for ten breaths. Conclude with five rapid up-and-down movements, breathing naturally.

5. Neck and Upper-Body Exercises

1. Stand erect with your feet braced and arms at your sides. Rotate your upper body sideways by moving your bent arms in a wide arc over your head. When moving to the left, your right arm – bent at the elbow – extends over your head so the fingers of your right hand touch your left shoulder. Repeat in the opposite direction and continue for ten breaths.
2. Then, clench your fists and repeat the movement, bringing your right clenched fist into contact with your right armpit, and alternate sides. Finally, with arms bent at shoulder height and fists in front of your chest, rotate your body from the waist left and right in ten quick movements, breathing evenly.
3. Punching bag: While standing erect move the arms forward and backwards as if punching a punching bag. The movements should be rapid and the breathing steady for ten breaths.
4. Swimming: Move arms in a circular motion in an overarm swimming stroke rapidly for ten breaths.

8. Neck Muscles

1. NO: Stand upright with your hands on your hips. Turn your head slowly to the right as far as you can, then to the left, keeping the motion steady.
2. NOD: Next, lift your head upwards towards the ceiling, then lower it towards the floor – again to your fullest comfortable extent. Perform each movement firmly and breathe deeply for ten breaths.
3. ROTATE: Rotate your head in a slow circular motion – first clockwise, then anti-clockwise – for ten breaths.
4. NO NO NO: Repeat the side-to-side motion more briskly, as rapidly as feels comfortable. If you experience dizziness or strain, slow down or discontinue, especially if you are of advancing years.

NOW FOR A MASSAGE….

Follow these exercises with a strong hand massage of the neck and some facial muscle work – grimacing, widening the mouth, and flexing the cheeks. Massage the skin from underneath the chin to the top of the head. Massage the temples and eye sockets gently. Rub the back of the head to the top of the spine. Move the head backwards against the pressure of a finger places against each segment of the spine between the shoulders and the back of the head.

“The rubbing movements conclude the standing exercises and should be done without fail. Your complexion will respond favorably.”

FLOOR Exercises

9. Legs and Lower Back Work

1. Lie on your stomach on the floor with your toes dug into the floormat. Tense the toes and lift the weight of your legs on your toes. Move the weight of your toes backwards and forwards, so stretching all the joints of the all the toes, and exercising the ankles. Repeat during ten breaths.
2. Lie on your back with legs extended and weight on your heels. Lift your lumbar region off the floor and extend as high as possible. “Initially this might give a degree of discomfort, but should be persisted with until you are able to do ten breaths.”
3. Now do the same, but with your legs bent and heels upon the mat. Lift your lumbar as far as possible, placing strain on both your hips and lower back. “Initial discomfort may occur but will ultimately give relief to a most important region of your body.” Hold for ten breaths.

10. Hip Rotations

Lie on back with legs extended and heels on the carpet. Rotate both legs in a wide circular motion about the hips. Do the motions slowly to accommodate ten full breaths. Reverse the direction.

11. Stomach Work

1. Still lying down, lift legs one by one from the floor to 90 degrees above it, repeat for ten breaths on each leg.
2. In the same position, relax knee joints and cycle for ten breaths.
3. Now, while lying down lift both legs straight up simultaneously and attempt to touch your chin with your knees. Kick back to the original position. Repeat for ten breaths – use the final movement to sit upright.

12. Flexibility

Widen legs and swing arms to touch your toes with alternate hands involving vigorous swinging of the upper body.  Repeat for ten breaths.

The Importance of Breathing

The repetition ad-nauseum of the phrase “ten breaths” is not arbitrary. It serves to emphasise the importance of breathing itself rather than the number of movements. Breathing is, indeed, the one exercise without which life would be impossible; it has no peer. In conjunction with body movements in the forms indicated, “breathing” will ensure freedom from the majority of physical malfunctions for which medical intervention is often unavoidable.

The secret: Breathe fully – and add to your lifespan.