Not many things pay off forthe 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 muscleflexibility, which in turn leads to decreased likelihood ofinjury, better muscle performance,and a sense of well-beingthat lasts for hours afteryou’ve finished.Ideally, you should stretchseveral times each day.Stretching in the morninggets your body ready forthe activities ahead. It alsopresents your brain witha focused, quiet activitycan result in a feeling ofpeace and loweringof anxiety levels.In the evening, stretching will helpwork out the kinks of a day’swear and tear. Stretching and relaxingmuscles before going to bedwill lessen soreness after a hardday and will have you wakingup feeling wonderful.
Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness10-15 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 moveyour closed hand in a circleusing your wrist. Then lift eachleg, and draw the same circlewith the feet around the ankle.Make 3-5 such circles in theclock-wise direction andthen the counter-clockwisedirection with your neck,both wrists and both ankles.Move to the calf muscle. Find a wall,chair, stability ball, or somethingthat you can safely lean on.While leaning comfortablyagainst the object, moveyour right foot two feet back.Slowly bend your left knee sothat your right ankle flexes.You should feel the musclein the back of your lowerright leg being stretched.Hold the stretch for 30seconds and release.Repeat the exercise withyour left calf.The best way to stretch the frontof the upper leg (the quadriceps)is to lie down on a flat surface(ex. floor, bed, mat). While lyingon your left side, with your leftelbow on the surface, and yourleft hand supporting your head,pull your right foot up behind you,so that the knee is bent as faras possible. Reach back withyour right hand and grab ontoyour right foot. Pull you foot towardsyour back until you feel themuscle stretching. Hold thisstretch for 30 seconds.Perform the same stretchfor your right leg.
For a basic shoulder stretch,clasp your hands behindyour back and slowly liftthem upwards. You’ll feelthe muscles in your shoulder stretching. Hold this stretchfor 30 seconds.Countless other stretches exist, but this schedule gives youa basic routine. Consult withyour doctor and, if possible,a physical trainer to fine tunea “flex schedule” that’sright for you.
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