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20240408 Bending Backwards, to the Second Step Up.
Sharon Liu.
2024/04/06.
Description of the move.
The move involves facing away from a flight of steps, standing up in a stance, and bending
backwards, with the arms folded, until the head touches the second step up (~40cm), and then
straightening back up.
The spine should bend, until everything looks upside down. Throughout this move, the arms stay
folded. There is no involvement, of the arms. There is some bending of the knees. Straightening back
up, involves balancing on the feet correctly. It is easiest, if there is no pause when the head contacts
the step, and goes back up.
How to train, for this move.
Doing any kind of backwards bending, helps the flexibility and strength of the spine. I have been
doing the crab (or bridge) a lot, on the floor, by which I mean, maybe once a week, which involves
bending backwards. You stand up, bend backwards, put one hand down on the floor, and also put the
head on the floor, and get into crab position. Also, practising a minor form of this move, which
involves the head touching the bed, instead of the second step up, is a convenient intermediary
move. This move is good for your posture, when you walk. If this is still too hard, you could do the
standing crab, against the wardrobe door. This involves standing facing away from the wardrobe
door, then bending backwards, and putting both hands, on the wardrobe door. The standing crab,
against the wardrobe door, can be converted to a full crab on the carpet, if you walk your hands,
down the wardrobe door. A good stretch exercise for the shoulder, is to lie down on the floor, with the
front facing down, and straightening both arms out, ahead. You should feel the stretch, in the
shoulder that you don’t use often. (The shoulders need to be stretched, for the floor crab.) Also, whilst
you are walking, you could bring the arm up and backward, and in a separate move, the leg back and
up.
If you get pain, you should stop, as the time taken to recover from the pain, takes a shorter length of
time, than keeping going, and getting more pain. I have heard that pain is a good idea, as it really
stretches the ligaments, but due to this rule of mine, I have never broken anything, and have kept
moderately active, day after day. Managing pain, is a balance, and more complex than it first looks.
You could exercise all parts of your body, to expand the work to different joints. Exercising outdoors,
is a good idea, once you have perfected your move indoors. If you are mostly an outdoors person, the
reverse could apply.
When you are away from formally doing moves, towards a certain move result, it is important to keep
working towards your goal, in a minor way. I think this document’s move was successful, as I walk
and talk a lot, and like to go walking, out on shopping trips. This walking strengthens the legs and
back. I am capable of walking for hours. Occasionally, I have walked all night. (With sleep the next
day.) When I say training for this move, I mean that all of this activity, leads to this move, (which is
somewhat helpful), but I’m actually supposed to do the cartwheel. (This is why, I wanted to do the
crab. I mean, I think I’m slowly getting there.) With my new idea today, of finding easy entry points,
perhaps doing the cartwheel, might come eventually.
2
How long, does it take, to do this move?
I have only been doing exercise again (taking up sport, after leaving school), for the past 4-6 years. I
did dance briefly in hospital, in 2016. I am currently 37 years old. I thought it was a move done by
someone I knew, but perhaps that’s not the correct information, as I didn’t see her do this move. I first
did the crab with a cushion supporting the back, in 2015-2016. With the diary being present, I have
been busy recording and planning moves. That has been done, for the past 4 years. This is a
somewhat leisurely pace, I know, but it leaves time for everything else.
Stepping onto the bed, from just under one metre away.
2024/04/08.
Description of the move.
Yesterday, I stood just under one metre away from the bed, facing the bed, and stepped with either
foot onto the bed.
How to train for this move.
This move is not as difficult, as jumping onto the bed, from one metre away, as you have your feet
planted, all the time. However, that being said, jumping is a good way to train for this move, as it
strengthens the legs. (See the jumping from the fifth step up document, also on my SlideShare
account.) The way to train for this move, is to walk a lot, and attempt to do the frontal splits, to
increase the stride length. You don’t need to do the frontal splits, all the way to the floor. You would
need to walk and jump a lot, on steps, inside and outside the house. The way to train for this move,
when you’re young, is to avoid the bus, and walk to school all the time. I didn’t do this move, when I
was young, but I think walking regularly, definitely helped me to do it on the present day.
There are more moves, which would help, as if you keep doing a small set of moves, you get bored.
All of these other moves, involve new ways of stretching, strength and flexbility training, and
coordination training. For example, to stretch the hip joint, you could face away from the bed, put one
leg on bed behind you, and kneel down with the other leg. There are more moves, but if I tell you all
of them, I think that would take the fun away from finding these moves yourself (they’re all really
minor, anyway). All you need to do, is to schedule a time in your diary, and go around your room, or
the local river bank, thinking of what new exercise move you need, and what you are going to do.
What to do next.
It is currently mid-spring, and the summer sports season, is about to start. My exercise goals for this
year, are to get enough arm strength, and sharpen the eyesight, so I can drive. (See, if you want to
do anything, you need exercise. Dad would say, exercise and physics, but I have emphasised the
maths a lot. Did I belittle him? He’s been a good influence on me recently, that’s true.) To get the arm
strength, I would need to swim. (The winter sports season, will require the two-footed jump on ice,
which I still haven’t done yet.) That’s possible at the local leisure centre. Swimming is usually done, in
the summer. I am currently using the cross-trainer, in the gym, and can go for 0.8 in 20 minutes. (Is
that, 0.8km? i have no idea.) Initially I could only last for 2 minutes, on the cross-trainer. I might try the
rowing machine, in the running gym. I haven’t noticed any deterioration, in my physical health. As I
have got older, I have noticed an increase in physical fitness. I wasn’t really into sports young,
though. I thought I was doing fine, but evidently not. I think I would need to be on the rowing machine,
3
for 20 minutes. I mean, I’m only in the gym for 20 minutes, as dad needs to cook, so every minute
counts. I’m avoiding the exercise bike, as I think the legs are fine, for the time being. Alright, they
could be better, but then I’ll be all legs.
To sharpen the eyesight, I need to put through more work. These days, I tend to relax, but I am aware
that time is passing, and at my age, some people have done a lot more. I notice that yesterday I
wrote two A5 diary pages, and today the eyesight is better. If you’re wearing glasses, the idea is to
find some excuse for not wearing them. My glasses kept slipping off my nose, so even if I did wear
them whilst driving, it wouldn’t work. I took off glasses, when I took up sports after leaving school.
The move that I really want to do, is the cartwheel, but strengthening the arms, is a slow business.
Plus, I need to do a lot of thinking, to keep up with the ACMJ (Apache, Csharp, Mysql, Javascript)
project, so a lot of writing is still needed, in that other aspect of my life. The cartwheel requires good
shoulder, elbow and wrist strength, and perhaps I need to dance all day. That doesn’t sound so
daunting. Perhaps I should dance everywhere. That sounds very interesting. It’s just that when I
relax, I tend to forget I need to do things. I think I am programmed to relax from time to time, to cover
all the bases.

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20240408 Bending Backwards to the Second Step Up.docx

  • 1. 1 20240408 Bending Backwards, to the Second Step Up. Sharon Liu. 2024/04/06. Description of the move. The move involves facing away from a flight of steps, standing up in a stance, and bending backwards, with the arms folded, until the head touches the second step up (~40cm), and then straightening back up. The spine should bend, until everything looks upside down. Throughout this move, the arms stay folded. There is no involvement, of the arms. There is some bending of the knees. Straightening back up, involves balancing on the feet correctly. It is easiest, if there is no pause when the head contacts the step, and goes back up. How to train, for this move. Doing any kind of backwards bending, helps the flexibility and strength of the spine. I have been doing the crab (or bridge) a lot, on the floor, by which I mean, maybe once a week, which involves bending backwards. You stand up, bend backwards, put one hand down on the floor, and also put the head on the floor, and get into crab position. Also, practising a minor form of this move, which involves the head touching the bed, instead of the second step up, is a convenient intermediary move. This move is good for your posture, when you walk. If this is still too hard, you could do the standing crab, against the wardrobe door. This involves standing facing away from the wardrobe door, then bending backwards, and putting both hands, on the wardrobe door. The standing crab, against the wardrobe door, can be converted to a full crab on the carpet, if you walk your hands, down the wardrobe door. A good stretch exercise for the shoulder, is to lie down on the floor, with the front facing down, and straightening both arms out, ahead. You should feel the stretch, in the shoulder that you don’t use often. (The shoulders need to be stretched, for the floor crab.) Also, whilst you are walking, you could bring the arm up and backward, and in a separate move, the leg back and up. If you get pain, you should stop, as the time taken to recover from the pain, takes a shorter length of time, than keeping going, and getting more pain. I have heard that pain is a good idea, as it really stretches the ligaments, but due to this rule of mine, I have never broken anything, and have kept moderately active, day after day. Managing pain, is a balance, and more complex than it first looks. You could exercise all parts of your body, to expand the work to different joints. Exercising outdoors, is a good idea, once you have perfected your move indoors. If you are mostly an outdoors person, the reverse could apply. When you are away from formally doing moves, towards a certain move result, it is important to keep working towards your goal, in a minor way. I think this document’s move was successful, as I walk and talk a lot, and like to go walking, out on shopping trips. This walking strengthens the legs and back. I am capable of walking for hours. Occasionally, I have walked all night. (With sleep the next day.) When I say training for this move, I mean that all of this activity, leads to this move, (which is somewhat helpful), but I’m actually supposed to do the cartwheel. (This is why, I wanted to do the crab. I mean, I think I’m slowly getting there.) With my new idea today, of finding easy entry points, perhaps doing the cartwheel, might come eventually.
  • 2. 2 How long, does it take, to do this move? I have only been doing exercise again (taking up sport, after leaving school), for the past 4-6 years. I did dance briefly in hospital, in 2016. I am currently 37 years old. I thought it was a move done by someone I knew, but perhaps that’s not the correct information, as I didn’t see her do this move. I first did the crab with a cushion supporting the back, in 2015-2016. With the diary being present, I have been busy recording and planning moves. That has been done, for the past 4 years. This is a somewhat leisurely pace, I know, but it leaves time for everything else. Stepping onto the bed, from just under one metre away. 2024/04/08. Description of the move. Yesterday, I stood just under one metre away from the bed, facing the bed, and stepped with either foot onto the bed. How to train for this move. This move is not as difficult, as jumping onto the bed, from one metre away, as you have your feet planted, all the time. However, that being said, jumping is a good way to train for this move, as it strengthens the legs. (See the jumping from the fifth step up document, also on my SlideShare account.) The way to train for this move, is to walk a lot, and attempt to do the frontal splits, to increase the stride length. You don’t need to do the frontal splits, all the way to the floor. You would need to walk and jump a lot, on steps, inside and outside the house. The way to train for this move, when you’re young, is to avoid the bus, and walk to school all the time. I didn’t do this move, when I was young, but I think walking regularly, definitely helped me to do it on the present day. There are more moves, which would help, as if you keep doing a small set of moves, you get bored. All of these other moves, involve new ways of stretching, strength and flexbility training, and coordination training. For example, to stretch the hip joint, you could face away from the bed, put one leg on bed behind you, and kneel down with the other leg. There are more moves, but if I tell you all of them, I think that would take the fun away from finding these moves yourself (they’re all really minor, anyway). All you need to do, is to schedule a time in your diary, and go around your room, or the local river bank, thinking of what new exercise move you need, and what you are going to do. What to do next. It is currently mid-spring, and the summer sports season, is about to start. My exercise goals for this year, are to get enough arm strength, and sharpen the eyesight, so I can drive. (See, if you want to do anything, you need exercise. Dad would say, exercise and physics, but I have emphasised the maths a lot. Did I belittle him? He’s been a good influence on me recently, that’s true.) To get the arm strength, I would need to swim. (The winter sports season, will require the two-footed jump on ice, which I still haven’t done yet.) That’s possible at the local leisure centre. Swimming is usually done, in the summer. I am currently using the cross-trainer, in the gym, and can go for 0.8 in 20 minutes. (Is that, 0.8km? i have no idea.) Initially I could only last for 2 minutes, on the cross-trainer. I might try the rowing machine, in the running gym. I haven’t noticed any deterioration, in my physical health. As I have got older, I have noticed an increase in physical fitness. I wasn’t really into sports young, though. I thought I was doing fine, but evidently not. I think I would need to be on the rowing machine,
  • 3. 3 for 20 minutes. I mean, I’m only in the gym for 20 minutes, as dad needs to cook, so every minute counts. I’m avoiding the exercise bike, as I think the legs are fine, for the time being. Alright, they could be better, but then I’ll be all legs. To sharpen the eyesight, I need to put through more work. These days, I tend to relax, but I am aware that time is passing, and at my age, some people have done a lot more. I notice that yesterday I wrote two A5 diary pages, and today the eyesight is better. If you’re wearing glasses, the idea is to find some excuse for not wearing them. My glasses kept slipping off my nose, so even if I did wear them whilst driving, it wouldn’t work. I took off glasses, when I took up sports after leaving school. The move that I really want to do, is the cartwheel, but strengthening the arms, is a slow business. Plus, I need to do a lot of thinking, to keep up with the ACMJ (Apache, Csharp, Mysql, Javascript) project, so a lot of writing is still needed, in that other aspect of my life. The cartwheel requires good shoulder, elbow and wrist strength, and perhaps I need to dance all day. That doesn’t sound so daunting. Perhaps I should dance everywhere. That sounds very interesting. It’s just that when I relax, I tend to forget I need to do things. I think I am programmed to relax from time to time, to cover all the bases.