September 20, 2019

Stretching

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Types of Exercise

Flexibility in muscles and tendons decreases as we age. Regular stretching can help maintain muscle flexibility and prevent strains, cramps and joint pain.Perform a program of flexibility exercises at least four times per week.

1.Side Bend Stretch

  1. Kneel on the floor with your legs together, back straight, and core tight.
  2. Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
  3. Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
  4. Keep your hips facing forward.
  5. Hold this stretch for 30 seconds to 2 minutes.
  6. Repeat on the other side.

2.Butterfly Stretch

  1. Sit tall on the floor with the soles of your feet together, knees bent out to sides.
  2. Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
  3. If you’re too tight to bend over, simply press your knees down.
  4. Hold this stretch for 30 seconds to 2 minutes.

3.Piriformis Stretch

  1. Sit on the floor with both legs extended in front of you.
  2. Cross your right leg over your left, and place your right foot flat on the floor.
  3. Place your right hand on the floor behind your body.
  4. Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
  5. If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

4.Standing Hamstring Stretch

  1. Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
  2. Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
  3. Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
  4. Bend your knees and roll up when you’re done.

5.Knees to Chest

  1. Lie on your back and pull your knees into your chest with both hands.
  2. Keep your lower back on the floor.
  3. Hold for 30 seconds to 2 minutes.

6.Standing Quad Stretch

  1. Stand with your feet together.
  2. Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
  3. If you need to, put one hand on a wall for balance.
  4. Squeeze your glutes to increase the stretch in the front of your legs.
  5. Hold for 30 seconds to 2 minutes.
  6. Repeat on the other leg.