A lot of people don't understand that stretching has to happen on a regular basis. As you age, your joints become less flexible over time. Inflexibility puts a crimp in daily acts, making it harder to walk, lifting your arms overhead, or even turning your head over your shoulders to reverse your vehicle to a parking lot. At the end, it may also undermines balance, which can cause life-altering falls.
All you need is 10 minutes! No equipment required! Just Commitment!
Regular stretching helps increase your range of motion in the joints, improves blood circulation and posture and alleviates muscular tension throughout the body. This in turn, circulates more nutrients throughout the body.
Do not disregard early signs of discomfort. Regular stretching can help to reduce backache.
Starting from the top, we work on neck and shoulders
Neck Rotation (Turning Side to Side)
Keeping the back straight and shoulders still and gradually turn the head to the left as far as it can naturally go without increasing pain.
Once the head has reached its rotation limit, hold the stretch for 5 seconds before bringing it back to neutral position.
Repeat to the right.
Shoulder Rolls
Stand with the feet hip-width apart.
Let the arms hang down at the sides of the body.
Breathe in and lift the shoulders up toward the ears.
Move the shoulders back, squeezing the shoulder blades together.
Exhale and drop the shoulders back.
Move the elbows forward, feeling the stretch at the back of the shoulders.
Repeat this 10 times. Then repeat on the other direction.
Next, arms and chest
Chest Opener
Stand facing a corner of a room. With your arms at your sides and elbows bent at about shoulder height, press one palm into each wall while staggering your feet behind you.
Slowly lean inward, pressing your chest towards the wall until you feel a stretch in your chest.
Hold without allowing your forearms or hands to move.
Cross arm stretch
Bring your left arm across the front of your body at about chest height.
Support your left arm with the elbow crease of your right arm or use your right hand to hold your left arm.
Stretch out your shoulder and continue to face forward.
Hold this stretch for 30 seconds.
Repeat on the opposite side
Followed by lower back Stretch and abdominal
Seated Stretch
Sit with legs extended straight in front of you.
Cross your right leg over your left, planting your right foot outside your left knee.
Twist to the right, placing your left elbow outside your right knee, and look over your shoulder. Hold, then repeat on other side.
Baby Cobra
Start lying down on your stomach with your palms on the floor directly under your shoulders. Your feet should be pointed.
Keeping your elbows to your sides, press your hands firmly into the floor and begin to lift your chest into a mild backbend.
Once in position, actively press your shoulder blades into your upper back and expand your chest as you breathe in.
Without lowering your chest, draw your shoulders away from your ears as to elongate your neck.
Hold the stretch for 20-30 seconds.
When you are ready to come down, slowly lower yourself to the floor, keeping your torso long.
Repeat 3-4 times.
Lastly, we roll our focus into hamstring and calf stretching
Hamstring Stretch
Begin sitting on the floor with one leg straight, and the other tucked inwards.
While maintaining a flat back, lean forward by hinging from the hip and reach out to the straighten feet until a stretch is felt on the lower back.
Hold it for 10 secs and take a big deep breathe in as you return to the starting position.
Swap your leg position and repeat step 2 for the stretch on the another leg.
Repeat 5 times for each side.
Calf Stretch
Standing near a wall, place the toes of your right foot on the base of the wall.
Lean in towards the wall, feeling the stretch in your calf. Make sure not to bend your back leg—only go as far as you can while keeping it straight.
Hold, then repeat on other side.
Tags: #stretching, #stayactive, #bloodcirculation, #inflexibility, #alleviatesmusculartension, #underminesbalance, #joints, #regular
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