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A Bit Of A Stretch



Not many things pay off for
the body as much as stretching. Nothing could be simpler or take less time. Alas, most Americans neglect stretching as part of an every day fitness program.

Stretching boosts muscle
flexibility, which in turn leads to decreased likelihood of
injury, better muscle performance,
and a sense of well-being
that lasts for hours after
you’ve finished.

Ideally, you should stretch
several times each day.
Stretching in the morning
gets your body ready for
the activities ahead. It also
presents your brain with
a focused, quiet activity
can result in a feeling of
peace and lowering
of anxiety levels.

In the evening, stretching will help
work out the kinks of a day’s
wear and tear. Stretching and relaxing
muscles before going to bed
will lessen soreness after a hard
day and will have you waking
up feeling wonderful.



Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness
  10-15 minutes is plenty of time for the morning, evening, or pre-activity stretch. The following stretches provide brief examples. An abundance of books and videos are available for more detail.
  
The most basic stretches can be performed while seated. Start with your neck. Look down at your stomach. Then slowly roll your head to the left, then back so you’re looking at the ceiling, to the right, and back down. You should feel the muscles in your neck stretching. A similar motion can be performed with the wrists.

While seated, simply move
your closed hand in a circle
using your wrist. Then lift each
leg, and draw the same circle
with the feet around the ankle.
Make 3-5 such circles in the
clock-wise direction and
then the counter-clockwise
direction with your neck,
both wrists and both ankles.

Move to the calf muscle. Find a wall,
chair, stability ball, or something
that you can safely lean on.
While leaning comfortably
against the object, move
your right foot two feet back.
Slowly bend your left knee so
that your right ankle flexes.
You should feel the muscle
in the back of your lower
right leg being stretched.
Hold the stretch for 30
seconds and release.
Repeat the exercise with
your left calf.
  
The best way to stretch the front
of the upper leg (the quadriceps)
is to lie down on a flat surface
(ex. floor, bed, mat). While lying
on your left side, with your left
elbow on the surface, and your
left hand supporting your head,
pull your right foot up behind you,
so that the knee is bent as far
as possible. Reach back with
your right hand and grab onto
your right foot. Pull you foot towards
your back until you feel the
muscle stretching. Hold this
stretch for 30 seconds.
Perform the same stretch
for your right leg.
For a basic shoulder stretch,
clasp your hands behind
your back and slowly lift
them upwards. You’ll feel
the muscles in your shoulder stretching. Hold this stretch
for 30 seconds.

Countless other stretches exist
, but this schedule gives you
a basic routine. Consult with
your doctor and, if possible,
a physical trainer to fine tune
a “flex schedule” that’s
right for you.



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