Author
Peter Kukry, Lung sports club "Die Luftpiraten 2011 eV" and Alpha1 member
A 2020 study states that 7,000-8,000 steps per day have a health-promoting effect, regardless of intensity. However, this number of steps is often a real challenge for people with lung diseases.
Important for us: It's not about speed, but simply the number of steps. As is often the case, we want to emphasize the importance of movement and therefore offer you a program for a good start to the day. A helpful everyday tip! This program was devised by our pulmonary exercise trainer. Peddar (Peter Kukry).
What exactly is Shekitova?
Peter explains:
„"Who doesn't remember Anna Shekitova, the famous athlete of the 70s? (laughing) Of course, that's just a joke! Shekitova isn't a person, but a short exercise routine for every day! I do it myself every morning for a great start to the day. It's helpful if you warm up beforehand (stairs or walking in place). You'll definitely notice how you feel afterwards..."“
Here's how you can try it yourself:
Sch EKITOVA
SchUlter circles backwards (with head and body rotation optional) Chest expansion, shoulder mobilization
Eelbows together and apart (elbows at shoulder height) Stretching of the posterior shoulder, stabilization of the cervical/thoracic spine
KNever lift (while bending the upper body forward) Mobilization of the lumbar spine, hip, and knee
Iintercostal (separating the ribs by bending left/right with little finger, making a hole in the ceiling) Stretching of the lateral trunk muscles
Treten (slowly bend knees until a right angle, unfold lower legs, pull toes in) Stretching of the back of the leg, coordination
OBody twist (place leg behind you, fold elbow to the side and twist upper body in the opposite direction) Spinal mobility
VStretch your hands from your feet to the ceiling (upper body forward, thumbs pointing backward and upward) Full body front stretch, mobilization
ASwing your arms (swing arms in front of the body, raise arms to the sides with a twisting of the upper body) Chest opening, breathing, mobilization
Peter himself: „Afterwards I always feel somehow fit for the day, it lasts about 7-10 minutes! So have fun with it, I recommend good music (funk/soul/jazz, it doesn't work with Schlager music…).“
You can find more exciting information and exercises from and with Peter on our website. YouTube channel.
Photo credits: Evgeny Atamanenko/shutterstock.com
