Stretches are the muscles meditation

Most of us spend most of the day sitting down; in the office, in meetings, in classrooms and in our car. One of my dreams is that all educators will hold a stretch time and/ game time at least once a day. Until then, we would like to suggest you with some stretch exercises that we recommend to do with your kids, for four critical areas in your body.

Flexibility and range of motion are two parameters which greatly influence our ability to move, help preventing injuries, influences our everyday activities and our posture.
We chose to focus on those areas:

1. Shoulder belt and the upper back.
2. Lower back and hamstrings (back of the hip).
3. Feet.
4. Joints.

You can do all of the stretches alone, but we recommend that you turn it into a family activity - shared implementation gives motivation, collaboration, closeness and new ideas. You can help others in their stretches, but do it gently and with their approval.
We recommend that you exercise 2-3 times a week, 4-5 stretches every time.

* It is imperative to keep still in each posture for 10 sec. minimum.

1. Shoulder belt and the upper back

In this stretches you need to feel the work in your upper back, the area between the shoulders and the center of the back. The more you will curve your back, your buttocks and belly will also workout.
For six revisions- convex and arch your back (A)
Bring your knee toward the chest (B)

Send your hand up and far back while arching your back (A). If done correctly, you will also feel the stretch in the side of your and ribs (B).

Sit straight, and slowly move your chin back and forth. Don't force your chin to touch your chest if it's not comfortable. In this stretch we work on our upper back and the back of the neck.

2. Lower back and hamstrings (back of the hip)

The next stretches work on the area which tends to shortens and stress due to prolong sitting, too many power exercised at the gym and too little flexibility exercises. During the following exercises you will feel your buttocks, back-thigh and lower back. It is important to remember that stretching is not supposed to hurt us! If you are experiencing an uncomfortable pain – stop and rest.

Stand-up straight and then bend and stretch your hands to the floor, stay still in the most remote point you can for a few seconds.

For six revisions-  Lift your pelvis up, keep your heels on the ground and chest headed to the floor. Then lift one leg, and then the other. You can see that the back is a bit arched. You need to aspire to slowly straighten it as straight as possible.

Sit on the floor with straight legs, and then pull your feet with a towel.

Sit in a cross-legged position while sending your hands as far as you can, while making sure that your pelvis stay on the floor and does not lift up.

3. Feet

We stand on our feet most of the day, they are wrapped in shoes and they are our connections to the ground; let's give them some respect.

Open and close your fingers.

Open and close your feet.

Stand on your toes, and walk on your toes.

4. Joint

We have many joints, and we must keep working on our range of motion since it decreases on a yearly basis (starting from adolescence)

Spin them.

Open them to various sides (carefully and gently).

Twisting games.


Do all the stretches calmly, with no pressure or over stretching. Remember that the main purpose is quality time with benefits.

Remember that we are stretching our muscles and some of our tendons a bit outside our comfort zone, but don't hurt yourselves!

Enjoy.



! All the exercises in this film are professional recommendations.  However, the implementations are under  parents and/ or educators responsibility.
* If you see no improvement, or have multiple challenges consult a professional.

Do you have questions? Comments?
We will be happy to hear them, here, our facebook page, twitter, or our Youtube channel.
You can tag your instagram photos with #Togiletsplay

:)

All the posts and materials belongs to togi let's play, and the writer © 

Music, body and soul

Music is one of the few common elements to all the cultures in the world, whether it is a cultural  characteristic or a connector between different languages or worlds. Music is an element that can trigger a huge variety of emotions: joy, enthusiasm, calmness, sadness, fright, pleasantness or unpleasantness etc.

Music can help us to connect to ourselves, to our body, which is the most effective tool for movement, achievement and expression of emotions. We sometimes forget this simple fact in our hectic life's packed with cognitive thinking, lots of sitting down and multiple electronic screens.

We will suggest you with some musical games you can play with your children. While playing them you will get familiar with your children emotional world, and will introduce them with your favorite music. You might even learn what sort of music they like. You might feel a bit awkward at start, but we are certain that all awkwardness will disappear once you start, and joy will take it's place.

All the games can develop to various directions, depends on where you will steer them. They all work on movement, coordination and rhythm. If you will dance a lot, your heart will also thank you :)

1. Teach the children the steps to one of your old favorites. For example:

2. Invent new steps with the children to favorite song - whether it is their favorite or yours.

3. Drum on your body and on improvised drums with a beat song

4. Choose a song/music that has a repetitive theme in it - tango, waltz, lambada or others. Ask the children to try and trace the repetitiveness in it, and try and dance the actual steps, or just invent new ones and repeat them - once to the left and once to the right.
How to dance Tango:

Tango Example:

How to dance - The Waltz:

Waltz music:

5. Play music and dance/jump freely to the sounds of it. stop the music every 30 seconds. when the music stops everybody needs to freeze in a funny position/statue/animal-like etc.

6. Introduce the children with your favorite songs. Step in the room to the sounds of the music, talk about it. Talk about the performing artist, about the feelings this songs brings to you, when did you first hear it, etc.
My favorite song:

7. Try and learn to listen to new kinds of music. Play a western country song and dance like in the wild west or square dancing. Play some Indian music and try some Indian moves....

8. Hold handkerchiefs in your hands and dance them in the air to the sounds of the music.

9. Play some calm music, lay on the floor on your back, take some deep breaths and relax.....

10. Just dance :)

Some music we like:

 

Shakira - Waka Waka

We Are One (Ole Ola)

Gipsy Kings

Purim Playlist

a-ha - Take On Me

Do you have questions? Comments?
We will be happy to hear them, here, our facebook page, twitter, or our Youtube channel.

You can tag your instagram photos with #Togiletsplay

:)

All the posts and materials belongs to togi let's play, and the writer © 

Why we have decided to create TOGI?

About six months ago I thought that I must develop an application that will provide parents and educators solutions to many daily situations and  needs.

after creating an amazing team they convinced me that I need to split my vision into two parts-

1. Togi- together in fun; an application that will provide games and ideas for mutual activities for parents & children (and educators), remind you to play :) enable you to set schedule and create play-dates.

2. Togi+ - an application that will be built from 4 different blocks, and will  provide you with more detailed information on different topics (social skills, shoulder belt, winning and loosing and more), and will enable you to build your own personal programs and more.

We know that information and solutions must be available to all. We know that moving more equals physical and emotional health, and helping children in all aspects of life, in and out of school.

In the first stage- TOGI we want to create a change in the way we live today. Being more active is a goal that will touch so many circles of life- physical health,mental health, relationships, development and more.

priorities must be changed, bur for that we need you to help us make an impact.

This is why TOGI is free, and we need your help in our funding campaign.

We hope to reach as many people and communities as possible, so we will be able to develop for IOS and TOGI+ and give tools, ideas and some of the answers to common questions.

In our business plan our achievements will be to create a cooperation, to reach communities, schools and organizations and build active communities.

So, we will very much appreciate your ideas and assistance!!

Thank you,

Sharon and TOGI team.

For donation enter:

https://www.indiegogo.com/projects/togi-application-for-fun-family-activities/x/10057878

Four dimensions of children's health, and how to increase it

Most of the time, while talking about children's health people are talking about two main parameters: Physical activity and food / diet.

We believe that there are four parameters:

1. Food / diet

• What we eat
• How much we eat
• Balancing food (yes, including snacks and sweets)
• Personal example

2. Parent- child connection

• Trust
• Personal example
• Fun mutual time
• Respect

3. Community

• Security in the neighborhood/ play ground
• Play dates
• Ideas
• Special events- by the communities /the schools & kindergartens / the municipality

4. Physical activity

• Fun, challenge & creativity !!
• Variety
• Time
• Different space challenges
• Collaboration
• Personal example.

Researchers have shown that PA (physical activity) improves our health, brain performance, concentration, self esteem, confidence, decreasing anxiety and more. mutual activities helps to profound relationships, deepen trust, increasing intimacy and openness. combining PA and mutual time together can use to give a role model and give our children quality time set with significant appraisal.

Children have group activities, we have our daily/ weekly walk/ gym time/ other PA and we hope that it's a role model, but when we are coping together, sweating, laughing and more the impact is much more significant, and the children enjoy it with and without us.

Only 15 years ago we had more time and more freedom- we spend more time out side, we walked more, we spent more time with our parents and more time with our peers as children. the challenges that play and PA brings contribute to all life aspects and to all the motoric development.

we, as parents and community need to make sure that we have time and space to move- in the yards, the park the play ground; and we play with our children and not just stand there we all benefit from it; parallel of course giving our children time to play alone and with their friends.