Follow These Exercises And Your Body Will Be Flexible At Any Age
A simple exercise for daily stretching from a professor of physical
therapy at New York University.
These exercises will help avoid muscle stiffness, increase flexibility,
and reduce the risk of injury. Do them daily. If you sit a lot, do them
several times a day.
You should not exercise if you feel pain or have problems with your
muscular system.
Before you start stretching, you need to get the right position
First, sit down on a firm surface. Transfer your body weight to your
sciatic bones so that your spine assumes its natural position. Pull your
chin back and down so that your neck is in line with your back.
1. Stretching the neck
Turn your head to the right, stay in this position for 30-60 seconds.
Return your head to its original position and turn to the other
side.
2. Head tilt
Bend your head to the right. Place your right hand on the left side of
your head next to your ear and press gently. Pull the left hand down
towards the floor. Hold this pose for 30-60 seconds, then change
sides.
3. Rotations of the trunk
Cross your arms over your chest. Turn your body and head to look behind
your right shoulder. The pelvis stays in place and does not move. Hold
this pose for 30-60 seconds and repeat to the other side.
4. Back stretching
Place your palms on your knees. Arch your back slightly. A small bend
will be enough to stretch the stiff muscles. Hold the pose for 30-60
seconds.
5. Side-to-side bends
Raise right arm up. Lean to the left while stretching the right side of
your body. Hold the pose for 30-60 seconds and repeat to the other
side.
6. Forward Bend
Bend forward, lying with your belly on your knees. Arms hanging freely,
neck straight. Hold the pose for 30-60 seconds.
7. Triceps and shoulder stretches
Lift right elbow over head, put forearm behind back, palm on shoulder
blade in front of middle of back. Place your left hand behind your back at
waist level. Elbow pressed to the waist, forearm stretched along the back,
palm facing outward. If possible, connect fingers of both hands. Hold this
pose for 30-60 seconds and change hands.
8. Stretch the quadriceps
Stand up straight. Bend your right knee and grasp the toe with your right
hand, pressing your heel against your buttock. Don’t push your right hip
too far forward, it should be about level with your left hip. Feel the
stretch at the front of your thigh. Hold the pose for 30-60 seconds,
holding onto a wall or the back of a chair if you lose your balance.
Repeat with the other leg.
9. Stretching the lower leg muscles
Walk up to the wall and lean your palms against it. Put your right foot
close to the wall so that your toe is against it. Take a step back with
your left leg. Bend the knee of the right leg and pull it toward the wall.
Your left leg stays straight with your heels pressed to the floor. You
should feel the muscles of the left leg stretching. Hold the pose for
30-60 seconds and repeat with the other leg.
10. Stretch the hip flexor muscles
Lie on the floor on your back, straighten your legs. Bring your right
knee to your chest, put your hands on it and pull it closer. Hold the
position for 30-60 seconds, then switch legs.
11. Back Thigh Stretch
Lie on the floor on your back. Bend your left leg at the knee and place
the foot on the floor. Straighten your right leg and lift it up. The angle
between your hip and your body should be 90 degrees or less. If you have
an expanded, put the loop on your leg and pull it closer to your body.
Hold the pose for 30-60 seconds and repeat with the other leg.
12. Chest Muscle Stretch
Lie on the floor on your back. Lift and bend your left leg at the knee.
Place the ankle of the right foot on the knee of the left foot. Pull your
left knee closer to your body, feeling the stretch in the right gluteal
muscle. Hold the pose for 30-60 seconds, then repeat with the other
leg.
Simple chair stretches can be done right at your desk every two to three
hours, and floor exercises can be left for home practice.
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