Stretching Tips

You don't want to start stretching until you have been
loosened up with some low intensity activity, such as light
aerobics or some brisk walking.

Stretching will reduce the risk of injury before exercise or
your physical activity routines by increasing your
flexibility. As you age your flexibility is reduced,
especially if you've been leading a sedentary lifestyle, so
you should make it a part of your everyday routines anyway.

You want to gently stretch the muscles and tendons by
holding the stretch for about 15 to 20 seconds. Be sure to
do enough repetitions of each stretching routine so you get
full results. Always stop if you feel any discomfort or
pain.

* Start out by gently rolling your neck and shoulders.
Rotate your wrist back and forth and bend your arms. If you
can, slowly swing each individual arm to make the largest
sphere type pattern (This motion will bring your arm past
your side each time to complete the sphere). Also, with
arms directly out from your sides, turn your arms in a tight
circle pattern.

* Stand erect and place your hands on your hips. With feet
comfortably apart, begin to bend your body to the left and
hold for 10 to 15 seconds, then go right and hold. Try not
to lean forward.

* Another form of this routine is to stand the same as
above, only this time instead of bending to the right and
left, you are going to slowly twist your torso in a circular
manner while bringing your body down towards the floor. No
hold time but do it very slowly.

* With an erect stance, lift your arms up towards the
ceiling and carefully go up and down from heels to tippy
toes while holding the stretch in the toes position for ten
seconds or so.

* Again with a good straight posture, bend down as far as
you can and try to touch your toes. Hold, then raise up
touching your hips again and raising your arms up over your
head. Lower arms back down to hips then back down to toes.
Repeat and always hold for a 10 second period in down
position.

* Find a solid hard surface where you can comfortably place
one of your palms on surface at waist level. With one of
your hips facing the surface, place a straight arm palm down
on top. Now take your other arm and lift up and over your
head while raising up onto your toes leaning towards the
other arm and surface top. While doing this you should be
in a balarina like stance or C shape. Do enough of these
and you can reduce love handles and build your calves. Do
both sides and repeat.

Do these stretching routines everyday, even if it's an off
workout day and you will notice your equilibrium will be
enhanced and stiffness reduced. Be sure not to over
compensate by trying to get your results all in one day.
Perform these stretches and your exercise or physical
activity program on a consistent basis and you will look and
feel much better.

Make these stretching routines a part of your everyday life
and you will not only feel better but you can now safely go
about your exercise and fitness program. Deciding to become
physically active or implementing a complete fitness
program, may very well be the best healthy decision you've
ever made. Remember, a good diet combined with quality
physical activities and exercise will give you your best
chance at being fit and healthy.

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