Flexibility Training - Stretching Exercises

A few stretches squeezed into your daily routine can do wonders to keep you flexible.  And the older you become, the more important flexibility becomes.  A lack of flexibility increases your risk of injury and can reduce your ability to participate in your personal fitness program and everyday activities.

You can do the following stretches almost anywhere.  They don't require any special equipment or a complicated routine. 

Just be sure to do them slowly and gently.  No bouncing allowed.  Jerking into position can cause muscles to tighten and possibly result in injury.  Instead, stretch with slow, steady movements.  Also, don't hold your breath while stretching.  Always warm up before stretching.  Stretching your muscles before they're warmed up can result in injury.  Mild discomfort is normal, but if stretching is causing pain, you're stretching too far.

Hold each stretch for 15 to 30 seconds.  Relax, then repeat, trying to stretch a bit farther. Do each stretch 3 to 5 times.

CHEST STRETCH.

Place your palms on your lower back just above your hips. Keep your elbows back and your thumbs pointing forward. Gently press your chest forward, lifting it slightly until you feel tightness in your upper chest and lower back.

NECK TENSION RELEASE. (can be done seated or standing)

Drop your chin to your chest. Roll your head to your left shoulder and hold. Then roll it to the right shoulder and hold.

ARMS, SHOULDERS & UPPER BACK STRETCH.

Interlace your fingers, palms out. Then straighten your arms in front of you.

TRICEPS STRETCH.

Bend your right arm and move it upward until your elbow is near your ear. With your left hand, very gently pull your right elbow behind your head until you feel the stretch in your right shoulder and your upper arm. Hold, then switch arms and repeat.

BACK STRETCH.

Scoot to the end of a chair. Place your hands on your thighs for support. Round your back and hold.

HAMSTRING STRETCH. (can be done seated or standing)

Place your foot and ankle on a chair or other stable object. Keep your leg and back straight and lean forward until you feel a stretch in the back of your thigh. Repeat with other leg.

 

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