Stretching: Stretching Exercises and Stretching Tips
Muscles and tendons tighten with age, making you less flexible and giving you poorer balance. Combat age-related inflexibility by stretching!
Stretching is also an effective way to promote blood circulation and reduce pain and tension. Stretches also help prevent injuries, elevate body temperature, increase heart rate and promote coordination.
Remember to practice diaphragmatic breathing as you stretch to promote relaxation and a calm, alert awareness.
Stretching Tips
The foremost stretching tip is to stretch to the point of mild tension, never beyond!
Also, never hold your breath while you’re stretching. Breathe slowly and breathe from the diaphragm.
Stretching Exercises
Here are some simple stretching exercises you can try just about anywhere.
1. Stretch: shoulders, mid-back, arms, wrists, hands, fingers
interlock fingers and turn palms outward
extend your arms out in front of you at shoulder level
hold to count of 15, release and repeat
2. Stretch: mid-back
sit in chair or stand with hands on your hips
gently turn your torso until you feel mild tension
hold for 15 seconds
repeat on other side
3. Stretch: quadriceps (front thigh)
place your hand against a wall for support
grasp the toe on your left foot with your right hand
pull your hell toward your bum
hold for 15 seconds
repeat on opposite side
4. Stretch: hamstring, calves, ankles
stand with your feet shoulder-width apart
toes should be pointed straight ahead and feet flat on floor
bend your knees slightly (quarter squat position)
hold for 15 seconds
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