EXERCISES THAT ARE USEFUL FOR THE UNWIRED JAW

  1. Talking
  2. Eating solid food
  3. Chewing gum
  4. Reading aloud

IN ADDITION:

    1. OPENING JAW AGAINST A FORCE :
      Place you fist under your chin and press up while you open your jaw repeat 25 times 4x/day
    2. CLOSING YOUR JAW AGAINST A FORCE
      Place your thumb upwards against your upper teeth while you push down against your lower teeth with your index finger and close your mouth while resisting with your fingers. Repeat 25 times 4x/day
    3. MOVING YOUR JAW SIDEWAYS AGAINST A FORCE
      Hold your right fist against your lower. Now move your jaw sideways to the right while resisting the movement with your fist; then hold your left fist against your left jaw and move your jaw sideways to the left against your fist. Do each of the above 25 times 4x/day.

DR. TEDíS ABDOMINAL MUSCLE EXERCISES DESCRIBED
(This exercise is performed upon arising; it took about 18 months to attain the ability to accomplish 700 sit-ups at each session)

On April 15 2004, three year after posting, this page I posted a new page showing how I now do the abdominal crunches exercise. My present weight is 169 (formerly 185) and I have lost 4 inches form my waist (formerly 39 inches). I will be 65 on September 22.  See the exercise


POSITION AND MOVEMENTS FOR MY FIRST 100 ABDOMINALS (FIRST 10-25 FOR THE UNINITIATED):
     Begin by lying on your back with both knees bent and both feet on the floor comfortably apart and both arms stretched out behind your head. 

The exercise starts from this position.

Front view

   With RIGHT foot remaining planted on the floor, I flex/bend my LEFT leg toward my chest until it is 45 degrees or more with my torso and simultaneously raise my torso using my abdominal muscles to bring my upper body 20-40 degrees off the ground (head rises 12-15 inches off the ground). Your neck does not bend/flex at all.

I raise my torso about 16 inches using my abdominal muscles to complete the action.



(NOTE: without using your abdominal muscles you can achieve only 6-8 inches of body lift. Then your abdominal muscles will supply the force to complete the motion upward to itís maximum).

At the same time as I am flexing my leg toward me, I bring both my hands/arms from behind my head forward outstretched to each side my RIGHT leg. 

Arms come from start position and embrace right leg for 100 repetitions.

Arms come from start position and embrace left leg for 100 repetitions.

The action is completed with flexed leg and both arms returning to the outstretched position EXCEPT THAT the leg is not allowed to touch the ground and remains throughout the exercise 3-6 inches above the floor. 

Hold the flexing and extending leg 3-6 inches above the floor at all times.

I repeat the above 100 times.

   During the next set of 100 abdominal sit-ups (second set of 10-25 for the uninitiated) your LEFT knee is bent so that your left foot is planted on the ground and keep it there. Then I flex/bend my RIGHT leg toward my chest until it is 45 degrees with my torso and simultaneously raise my torso using my abdominal muscles to bring my upper body 20-40 degrees off the ground (head rises 12-15 inches off the ground). At the same time I bring both my hands/arms from behind my head forward outstretched to both sides of my RIGHT leg.

NOTE: TRAIN DONíT STRAIN.  DO THE EXERCISE EVERY DAY BEGIN WITH DOING 25 TO EACH SIDE, BEGIN BY LIFTING YOUR TORSO ONLY 4-10 INCHES GRADUALLY BUILD UP FREQUENCY OF EACH SET AND THE HEIGHT YOU LIFT YOUR TORSO GRADUALLY. I SUGGEST INCREMENTS OF 5 EVERY WEEK.  (I do my set of 700 sit-ups without rushing in about 18 minutes, that is, about 30 sit-ups/40seconds.)

   POSITION AND MOVEMENTS FOR third set of 100 ABDOMINALS (third set of 10-25 for the uninitiated): You begin as you began above that is, bend your RIGHT knee bent so that your foot is planted on the ground and keep it there, and repeat as above at the start (LEFT leg is flexed and extended), EXCEPT THAT both arms are extended out from your body to the right and left, rather than in back of your head,  and as the legs are flexing you flex your arms inward and cross in front of your chest.

Starting position for the third and fourth set. Arms cross in and then extend back out.

   For the fourth set of 100 abdominal sit-ups (fourth set of 10-25 for the uninitiated) bend your LEFT knee so that your foot is planted on the ground and keep it there and. I flex/bend my RIGHT leg toward my chest until it is 45 degrees with my torso and simultaneously raise my torso using my abdominal muscles to bring my upper body 20-40 degrees off the ground (head rises 12-15 inches off the ground). Your neck does not bend/flex at all. Note: Without using your abdominal muscles you can achieve only 6-8 inches of body lift. Then your abdominal muscles will supply the force to complete the motion upward to itís maximum. At the same time as the legs are flexing you flex your arms inward and cross in front of your chest. As your leg extends back your arms go back to an outstretched position 3-6 inches above the ground.

   At the fifth set of 100 abdominals  (fifth set of 10-25) bend your RIGHT knee so that your foot is planted on the ground and keep it there and change back to flexing and extending the LEFT leg while extending your arms forward to your right leg and then in back of you.

   For the sixth  (last) set of 100 sit-ups (10-25 for the uninitiated), bend your RIGHT knee so that your foot is planted on the ground and keep it there. I change back to flexing my RIGHT leg and repeat the exercise as I did at the very start (arms moving front and back to the knee that is bent.)

   In essence at the end of each set (for me at the end of each 100) replant the other foot on the floor and lift your torso to the opposite leg which you are pulling in and extending out.

 I do this exercise 5x-6x /week. I ask my self,  ďWhy do thisĒ?
1. Because I am afraid of dying before my time is up.
2. I can do it.
3. If I can't do it I know I am dying.
4. I feel GOOD about my self.
5. I have no back problems because the key to avoiding back problems is to keep your abs strong.
6. I am mostly sedentary so exercising is very important.
7. Regular exercise directed at the abs region helps to keep your bowel movement regular.
8. The exercise is has mixed benefits a. aerobic and b. it is keeping your limbs and abs exercised all at the same time.  
9. I simply feel good about myself .
10. I am now habituated to the exercise and feel if I did not do it I am losing out on something good for me that day.
11. It is my way of thanking the good lord FOR THE DAY I AM BEING GIVEN THIS DAY
12. This exercise for me burns 165 calories. Therefore every 18 times I do this exercise I lose one pound of fat. 
13. I look around at men my age (60+) and I see a lot of decrepitness, especially abdominal decrepitness and I don't want to go there ever. It is fact that men get beer bellies even when they don't drink beer so forewarned is forearmed. Fat on woman gets deposited in the thighs more than the abs.
Finally, 14. There is no better exercise than this for lower back pain.

Oh did I forget to mention it also helps reduce some of the stress and tensions that mount during the day.

   I urge you to develop an exercise regime preferably one you can do at home that makes you feel slothful and very guilty if you skip it.  
   

Begin modestly with the frequency and gradually build up to what is right for you. I also do a 45-minute jog-dance in place simultaneously with arms moving in various positions with repetitions totaling 4200. I do this exercise once a week, upon occasion, two times. I regard this exercise as pure aerobic.

Remember TRAIN DON'T STRAIN. In practice you will find that by changing the leg you flex and extend every set you can eventually do the sit ups endlessly. I have been doing this exercise for 3 years now and my back feels wonderful.  Remember sit-ups not only help to keep your waist, hips and stomach firm they strengthen the lower back muscles as well.

Dr. Ted Rothstein  Height 5'10"  Weight 185

EXERCISES THAT ARE USEFUL FOR THE UNWIRED JAW

  1. Talking
  2. Eating solid food
  3. Chewing gum
  4. Reading aloud

IN ADDITION:

    1. OPENING JAW AGAINST A FORCE :
      Place you fist under your chin and press up while you open your jaw repeat 25 times 4x/day
    2. CLOSING YOUR JAW AGAINST A FORCE
      Place your thumb upwards against your upper teeth while you push down against your lower teeth with your index finger and close your mouth while resisting with your fingers. Repeat 25 times 4x/day
    3. MOVING YOUR JAW SIDEWAYS AGAINST A FORCE
      Hold your right fist against your lower. Now move your jaw sideways to the right while resisting the movement with your fist; then hold your left fist against your left jaw and move your jaw sideways to the left against your fist. Do each of the above 25 times 4x/day.

March 25, 2001
Dr. Ted Rothstein  

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