Adding a Stretch a Month Will Keep You Running Like a Well-Oiled Machine All Year Long
NEW YORK (December 22, 2004) — What would happen if you didn't change the oil in your car regularly? It would sputter or stall and leave you stranded. Our bodies are no different. Many of us go about our daily activities without giving much thought to keeping our bodies well tuned.
Dr. Andre Panagos, assistant attending physiatrist in the Department of Rehabilitation Medicine at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, says, "As we age, we stiffen up. This increases our risk of injury. It is easy to keep yourself healthy by just doing some simple daily stretches. It will only take a few minutes out of your day, but it will help you feel better."
Dr. Panagos' guide to shaping up involves a daily stretching program. He suggests, "Try to add one stretch every month so you will have a complete stretching program and will not be bored. This way you will be on the road to good health by year's end."
1. Head Flexion
To stretch the muscles in the neck and upper back, either sit or stand and slowly touch your chin to your chest or come as close as possible until you feel tension. Hold to a count of six and repeat 6-8 times.
2. Prone Extension
To stretch your torso and stomach muscles, lie on stomach and prop yourself up on bent elbows. Then count slowly to six and repeat 6-8 times. If this is easy for you, try pushing your body away from the floor attempting to fully extend your elbows. Do not lock your elbows. Count slowly to six and repeat 6-8 times.
3. Lower Back Stretch
Lie on your back. Bend your legs and gently pull both knees close to your chest using your arms until you feel a stretch in your lower back. You may also do this with one leg at a time. Alternatively you may sit in a chair and bring your shoulders down to your knees. Hold to a count of six seconds and repeat 6-8 times.
4. Lower Back and Hamstring Stretch
To stretch your lower back and hamstrings stand with your feet spread apart about 2-3 feet. Slowly bend forward extending your arms in front of your right leg to the ankle or as far as you can. Hold this position for a count of 20. Then repeat on the left side. Repeat 6-8 times on each side.
5. Buttock and Hip Stretch
Lie on your back and lift one leg over the opposite leg while rotating your pelvis towards that side. Then slowly lower your knee until you feel a stretch in the buttock and hip area. Hold to a count of six and repeat 6-8 times. Then repeat on the other side.
6. Front Torso Stretch
In a sitting position, place your hands behind your neck and slowly bend backwards using your upper back. This stretch can be done while sitting on the floor, a chair, or a mat. Hold to a count of six and repeat 6-8 times.
7. Torso Rotation
In a sitting position, lock your hands in front of you at chest level. Keeping your back straight, rotate to the right until you feel a stretch, and hold for a count of four. Return to center and then to rotate to the left and hold for a count of four. Do this 6-8 times. This stretch can be done while sitting on the floor, a chair, or a mat.
8. Frog Stretch
This is a good stretch for the hips and groin. Start by lying on your back. Bring the soles of your feet together until they touch. Allow your knees to turn out. Then relax and allow your knees to fall toward the floor. Hold the stretch for a count of six. Repeat 6-8 times.
9. Elbow Curls
This will stretch your upper back. With your palms facing out, rest your knuckles on the temples just above and in front of the ears. Bring your elbows in line with the shoulders. Then slowly bring your elbows forward until they touch. Hold for a count of six and repeat 6-8 times.
10. Lateral Hip Shift
Stand sideways to the wall, about one foot away with your feet together. Slowly bend your hips to the wall and use your hand to push your hips closer to the wall. Hold for a count of six and repeat 8-10 times.
11. Quadriceps Stretch
Standing with your back to a chair, and with both feet about one foot away from the chair, bend one leg at the knee and place that foot on the chair. Slowly extend your back so that you lean backwards until you feel a stretch in the quadriceps or thigh muscles. Be sure to hold onto a wall or edge to keep your balance. Hold this for 20-40 seconds and repeat 6-8 times.
12. Calf Stretch
Stand facing a wall, about one to two feet from it, with your feet flat on the floor. Place your palms flat on the wall. Then keeping your body straight (do not bend at the waist) lean into the wall until you feel a stretch in your calves. Try not to bend your knees or have your heels leave the floor. Hold for 20-40 seconds and repeat 6-8 times.
NOTE: All the stretches outlined above should be done slowly and gently. If you feel pain you should stop. All sitting exercises should be done with a sturdy chair that is not on wheels and stretches that require lying on the floor should be done on a mat or a carpeted floor. Always check with your physician before beginning an exercise program, especially if you have a history of back problems or have had back surgery.
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