Wednesday, May 9, 2012

Benefits of Stretching for people of All Ages

Stretching exercise have always been overlooked and underrated. Yet what most of us don't realize is how essential it is as part of any exercise routine or rehabilitation program. Stretching helps warm the body up and prepares the muscles for any physical activity. By deliberately lengthening the muscles, it increases flexibility and joint range of motion, thereby decreasing the risk of injury and muscle soreness.

Stretching is beneficial and this been proven in numerous studies. Just because you are still young and agile doesn't mean you can skip it; the same goes if you think you're too old and slow to do it. Stretching is for people of all ages, with physical benefits for both the old and the young:

Good Posting. Since frequent stretching prevents your muscle from being tight, maintaining a good posture won't be difficult. Good posture also alleviates pains and discomfort as you get older.
Flexibility. Stretching increases muscle flexibility. Thus, everyday task like lifting and bending become easier and less tiring. And since flexibility diminishes as you get older, the sooner you start stretching, the better.

Improved blood circulation.  Muscles need substance. Stretching allows blood, which provides nourishment, to circulate more efficient through the muscles.
Stress relief. Stretching relaxes tight, tense muscles that often accompany stress.
Enhanced coordination. Maintaining the full range-of-motion through your joints keeps you in better balance. Coordination and balance help keep you mobile and less prone to injury from falls, especially as you get older.

Try these stretching exercises that you can perform to enhance flexibility and coordination. These routines are also helpful in warming up your muscle and loosening your joints before engaging them in any strenuous physical activity.

CALF STRETCH
Stand upright
Step your right foot forward.
Slowly bend your right knee while your left leg straight.
Keep on bending your right knee until you feel the stretch on top of the thigh and on the hamstring.
Go back to starting position.
Repeat the exercise five times on each leg.

TRICEP STRECTCH
Place your hand on your upper back with your elbow pointing towards the ceiling.
With your hand, pull the elbow towards you head.
Hold this position for 10 to 30 seconds.

ABDOMINAL STRETCH
Lay on the floor on you stomach.
Place your hand on the floor at shoulder level up by straightening your arms.
Keep you hips flat on the floor.
Hold the position for 10 to 30 seconds.

STANDING QUADRICEPS STRETCH
Stand on one leg and pull the other foot up behind your bottom.
With your knees together, slowly push your hips forward to increase stretch.

CROSS SHOULDER STRETCH
Take your right arm across your chest.
Put your left hand on your right elbow.
Slowly pull your right arm towards you chest with your left hand,
Stop when you feel the stretch.
Hold this position for 10 to 30 seconds then switch arms.

ABDUCTOR MUSCLE STRETCH
Start by sitting on the floor with legs straight out in from of you.
Bend your right leg then cross it over your left leg so that the foot is on the outside of the knee.
With your left arm to support your body until you feel the stretch in the outer thigh.
Hold for 15 seconds then release.
Repeat the exercise with your left leg.

UPPER BACK STRETCH
Start by sitting on a mat with your knees crossed.
Extend your arms, cross your wrist, and clasp your fingers.
Keep you lower back firm and your body upright.
Slowly curve your body until you feel the stretch.
Hold your position for 10 to 15 seconds.

SEATED BUTTERFLY STRETCH
Sit on the mat with your legs straight.
Bend your knees and bring the soles of you feet together, with knees opening out to sides.
Hold your feet and ankles with both hands.
Slowly lean forward, keeping your spine straight.
Hold your position for 10 seconds then release.
Repeat the exercise five times.

SEATED HAMSTRING STRETCH
Sit on the mat with your legs straight.
Bend your left knee up and let that leg drop to the side.
Lean forward from the hips with your chest up.
With your arms outstretched, reach for your right toes.
Hold that position for 10 to 15 seconds and then switch leg.

24 comments:

  1. morning visit. have a nice Friday! :)

    ReplyDelete
  2. was here.. thanks for posting this! :)

    ReplyDelete
  3. Greetings from Spain!... Thanks for your visit!... ツ

    ReplyDelete
  4. dear friend, time is, at the right time.
    Do not make the morning even to-day!
    Too short life comes when - Too soon -.
    What is more mature, later age ......
    To get to the source -
    you have to swim against the tide.
    How foolish it is,
    To make plans for life,
    But since we do not even masters
    are of tomorrow, have a nice weekend, best regards from, Dieter

    ReplyDelete
  5. Enjoy the weekend my friend!!! :D

    ReplyDelete
  6. Hello! Smiling, a nice day with happy weekend i wish my friend :)
    http://joli.extra.hu/idezet2/r4.gif

    Visit... : http://joli.extra.hu/

    ReplyDelete
  7. dear friend, always remember,
    that there is only one time,
    today, here and now, have a nice Sunday, greetings from Dieter

    ReplyDelete
  8. Here to visit you do the same for me! at http://robby-lim.blogspot.com/ Thanks my friends!

    ReplyDelete
  9. dear friend
    - The revolving door -

    The revolving door may not strike you,
    and this is their quality.
    No matter in what circumstances,
    in good times and bad,
    They know us for, is what's turning.

    Is the world turning around in circles
    We are desperate, and more.
    The revolving door spins quietly,
    only to find themselves in the same manner:
    and it does so from morning to night.

    We are not door and not even in the middle,
    We are not terminal and torque.
    We learn to walk. Our steps,
    command is not nor please.
    We are a fire that does not burn,

    because we want much in life,
    and do not most of it,
    because we do not know what we should
    we never draw from the solid,
    can not rest even when resting.

    A revolving door is not uncommon
    Emergency exit into new worlds.

    I wish you a very
    cheerful start to the week!

    many regards, Dieter

    ReplyDelete
  10. Visiting you as always my friends! Visit my too at http://robby-lim.blogspot.com/ Thanks!

    ReplyDelete
  11. Selamat sore, terima kasih sahabat kunjungannya :)
    Great blog entry, congrats my dear friend

    ReplyDelete
  12. dear friend, everything in life starts right in the correct moment
    the right time,
    in the right place,
    If you are inwardly prepared also
    to receive something new in your life,
    makes it already on the way to you,
    long before you have to make, everything begins with one of your innermost decision,
    no matter
    whether above or below the conscious,
    everything happens for you,
    for the fulfillment of the wishes of your soul and heart,
    everything begins and ends with you, Have a nice Tuesday, many greetings from Dieter

    ReplyDelete
  13. dear friend, Summer is the time
    where it is too hot
    to do what
    it is too cold in winter
    was.
    I am sending you sunny greetings. to Wednesday from Freiburg, Dieter

    ReplyDelete