{"id":5466,"date":"2023-06-27T13:14:02","date_gmt":"2023-06-27T11:14:02","guid":{"rendered":"https:\/\/alpha1-deutschland.org\/?p=5466"},"modified":"2023-11-16T11:46:47","modified_gmt":"2023-11-16T10:46:47","slug":"bewegungsprogramm-sch-e-k-i-t-o-v-a-fuer-einen-guten-start-in-den-tag","status":"publish","type":"post","link":"https:\/\/alpha1-deutschland.org\/en\/bewegungsprogramm-sch-e-k-i-t-o-v-a-fuer-einen-guten-start-in-den-tag","title":{"rendered":"Movement program Sch EKITOVA \u2013 for a good start to the day"},"content":{"rendered":"<div id=\"fws_6aa831868f6bf\"  data-column-margin=\"default\" data-midnight=\"dark\"  class=\"wpb_row vc_row-fluid vc_row\"  style=\"padding-top: 0px; padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-animation-delay=\"\" data-bg-overlay=\"false\"><div class=\"inner-wrap row-bg-layer\" ><div class=\"row-bg viewport-desktop\"  style=\"\"><\/div><\/div><\/div><div class=\"row_col_wrap_12 col span_12 dark left\">\n\t<div  class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding inherit_tablet inherit_phone\"  data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" >\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t<div class=\"divider-wrap\" data-alignment=\"default\"><div style=\"height: 25px;\" class=\"divider\"><\/div><\/div><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center vc_sep_color_grey wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span class=\"vc_sep_line\"><\/span><\/span><h4>Author<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span class=\"vc_sep_line\"><\/span><\/span>\n<\/div>\n<div class=\"wpb_text_column wpb_content_element\" >\n\t<p><strong>Peter Kukry, <\/strong>Lung sports club &quot;Die Luftpiraten 2011 eV&quot; and Alpha1 member<\/p>\n<\/div>\n\n\n\n<div class=\"divider-wrap\" data-alignment=\"default\"><div style=\"margin-top: 12.5px; height: 1px; margin-bottom: 12.5px;\" data-width=\"100%\" data-animate=\"\" data-animation-delay=\"\" data-color=\"default\" class=\"divider-border\"><\/div><\/div>\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>\n\t\t<div id=\"fws_6aa8318691076\"  data-column-margin=\"default\" data-midnight=\"dark\"  class=\"wpb_row vc_row-fluid vc_row\"  style=\"padding-top: 0px; padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-animation-delay=\"\" data-bg-overlay=\"false\"><div class=\"inner-wrap row-bg-layer\" ><div class=\"row-bg viewport-desktop\"  style=\"\"><\/div><\/div><\/div><div class=\"row_col_wrap_12 col span_12 dark left\">\n\t<div  class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding inherit_tablet inherit_phone\"  data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" >\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\n<div class=\"wpb_text_column wpb_content_element\" >\n\t<p>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.<br \/>\n<strong>Important for us:<\/strong> It&#039;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. <strong>Peddar (Peter Kukry)<\/strong>.<\/p>\n<h2><span style=\"color: #004267;\">What exactly is Shekitova? <\/span><\/h2>\n<p>Peter explains:<br \/>\n\u201e&quot;Who doesn&#039;t remember Anna Shekitova, the famous athlete of the 70s? (laughing) Of course, that&#039;s just a joke! Shekitova isn&#039;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&#039;s helpful if you warm up beforehand (stairs or walking in place). You&#039;ll definitely notice how you feel afterwards...&quot;\u201c<\/p>\n<p>Here&#039;s how you can try it yourself:<\/p>\n<\/div>\n\n\n\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n\n\t<div  class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding inherit_tablet inherit_phone\"  data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" >\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\n<div class=\"wpb_text_column wpb_content_element\" >\n\t<h3>\u00a0 <span style=\"color: #003366;\"><strong>Sch EKITOVA<\/strong><\/span><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-size: 14pt;\"><strong><span style=\"color: #003366;\">Sch<\/span><\/strong><\/span>Ulter circles backwards (with head and body rotation optional) <em>Chest expansion, shoulder mobilization<\/em><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-size: 14pt;\"><strong><span style=\"color: #003366;\">E<\/span><\/strong><\/span>elbows together and apart (elbows at shoulder height) <em>Stretching of the posterior shoulder, stabilization of the cervical\/thoracic spine<\/em><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"color: #003366; font-size: 14pt;\"><strong>K<\/strong><\/span>Never lift (while bending the upper body forward)<em> Mobilization of the lumbar spine, hip, and knee<\/em><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-size: 14pt;\"><strong><span style=\"color: #003366;\">I<\/span><\/strong><\/span>intercostal (separating the ribs by bending left\/right with little finger, making a hole in the ceiling) <em>Stretching of the lateral trunk muscles<\/em><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-size: 14pt;\"><strong><span style=\"color: #003366;\">T<\/span><\/strong><\/span>reten (slowly bend knees until a right angle, unfold lower legs, pull toes in)\u00a0 <em>Stretching of the back of the leg, coordination<\/em><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"color: #003366; font-size: 14pt;\"><strong>O<\/strong><\/span>Body twist (place leg behind you, fold elbow to the side and twist upper body in the opposite direction) <em>Spinal mobility<\/em><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"color: #003366; font-size: 14pt;\"><strong>V<\/strong><\/span>Stretch your hands from your feet to the ceiling (upper body forward, thumbs pointing backward and upward) <em>Full body front stretch, mobilization<\/em><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-size: 14pt;\"><strong><span style=\"color: #003366;\">A<\/span><\/strong><\/span>Swing your arms (swing arms in front of the body, raise arms to the sides with a twisting of the upper body)\u00a0 <em>Chest opening, breathing, mobilization<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Peter himself: \u201eAfterwards 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&#039;t work with Schlager music\u2026).\u201c<\/p>\n<p>You can find more exciting information and exercises from and with Peter on our website. <a href=\"https:\/\/www.youtube.com\/watch?v=ja3ifM2tMuc&amp;list=PL5oDArd9rDyPEdaqMCSw9mkuX0OxMKXeg\">YouTube channel.\u00a0<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 8pt; color: #999999;\">Photo credits: Evgeny Atamanenko\/shutterstock.com<\/span><\/p>\n<\/div>\n\n\n\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Author Peter Kukry, Lung Sports Club &quot;Die Luftpiraten 2011 eV&quot; and Alpha1 member: A 2020 study states that 7,000-8,000 steps per day have a health-promoting effect, regardless of intensity. 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