The jangle (page 1 of 3)

There are, however, some simple routines that can be performed without fancy equipment wherever you happen to be that take less than 15 minutes to complete. These routines are great for getting your heart pumping, burning some calories, but most importantly to maintain strength, stamina, and flexibility when your schedule doesn't permit longer, more organized workout routines.

I first learned about "the jangle" at a seminar in California. It is a short, fun routine that works all of the areas of the body. It elevates the heart rate, promotes flexibility, strengthens joints, and even addresses breathing. It's a body weight exercise so there are no special contraptions. This is a routine that can be performed anywhere, at any time. I suggest doing it first thing in the morning before eating anything, and again a few hours before bed. It takes just 10 - 20 minutes to complete.

The jangle consists of several sets of short workouts. You perform each "set" then do an exercise called the "jangle". The sets can be anywhere from 5 - 20 repetitions each. I suggest starting at 5 and gradually increasing as time and your level of fitness permit.

The first sequence will warm up your upper body. Start with your feet shoulder width apart, standing comfortable and relaxed. Spread your arms out to each side to make a "T". Now, twisting only at the waist, slowly turn from side to side. You swing so that your right arm is in front and left arm is behind with your torso facing the side. Again, your arms should remain out, and you are not bringing your arms across your body but instead twisting your entire torso at the waste. Twist as far as you are comfortable with, then return to the start.

After this sequence, keep your arms out to the side. Now, bend to the right at the waist. Your right arm goes down so that it is parallel to and touching your leg, and your left arm goes into the air. Repeat this with the other side.

Next, allow your arms to relax by your side and face forward. Simply roll your shoulders forward - down, back, up, forward, and back again. Repeat this for the desired repetitions, then reverse the direction and repeat again.

This final sequence is perhaps the most complex but will help your rotator cuff and shoulders in general. Stand facing forward. Now, twist at your torso so you are facing to the right (legs are still oriented forward). While facing the right, extend your left arm in front of you, parallel to the ground. Here is the important part: ball your hand into a fist and extent your thumb. Your thumb will point to the ground (imagine that it has a line tied to it with a weight). So, you are twisted to the right, left arm extended, thumb pointing down. Now you simply rotate your arm in a huge sweep, dropping your hand, then extending it behind and up over your head to return to the start. You trace huge circles with your extended arm. The trick is to keep the thumb pointed down. It will have the tendency to bow outward at the back and near the top of the sweep, so focus on this. You should feel some tension in your shoulder joint. Do nice, loose, easy swings at your pace, first forward, then backward. Now repeat with the other side.

Now that you've completed an upper body sequence, it's time to jangle! The jangle is a fun component and helps with circulating. To jangle, run in place with your arms hanging by your sides. Shake your arms (as if you are jangling) and as you are shaking them every which way, slowly raise your arms over your head (but don't stop shaking them as if they are ribbons flapping in a breeze!).