2 minute read
SHAPE STRETCHING: THE TRUTH
WRITER: TRACY DRAPER
Were you one of those kids who could slide right into a split? Maybe or maybe not. Either way, we won’t be doing any splits in this demo, but be encouraged that anyone, at any age, can begin stretching and, by doing so, improve their overall health. The demonstrations this month can revitalize you if you incorporate them into your day. Surely, you can take three to five minutes to try them; you just might become hooked once you feel how relaxed your muscles are.
Hamstrings
For this exercise, you can have a partner help you or use a doorway to be your resistance.
START POSITION: Hold onto a chair, take a giant step backward with one leg and press your heel into the ground.
HOLD IT: Maintain position for 20–30 seconds before changing legs. Repeat each side 2–3 times.
TRAINER’S TIPS
• Adjust your back leg as needed to keep your heel on the floor.
• To stretch your hamstrings, simply shift your weight to the back leg, straighten out the front leg and flex your foot toward you. Feel the stress leave your body.
MUSCLE GROUPS TARGETED: calves
Start position
Second position
STAY-AT-HOME SALLY
A young mom at home with her kids gets plenty of exercise just chasing them, right? Not necessarily. The stresses of being a stay-at-home mother are real and sometimes quite intense. Here are some things Shelly can do to make the most of her time at home:
Stay
Hydrated
Your muscles are made up of 76 percent water. When muscles become dehydrated they lose their ability to contract and relax properly, which leads to cramps and poor flexibility. Fruit smoothies and protein drinks can help you stay hydrated. These deliver high-quality, easily absorbed nutrition along with lots of water.
Source:http://www. livestrong.com/ article/553776-the-bestfoods-for-stretchingmuscles-in-yoga/
• Just as children need a schedule, so does Mom. When the kids are napping or enjoying quiet time after lunch, stretch away some stress.
• During the day, teach the wee ones about stretching and get them to stretch with you. They will learn by your example.
• While sitting on the floor with the children, cross your legs “Indian-style” and gently turn your torso to the left and right, holding for five counts each way. Your hips, waist and lower back will get some muchneeded relief.
Lower Back
START POSITION: Sit on the edge of any seat with feet and knees together.
MOVE IT: Round your
TRAINER’S TIPS
• Go slowly.
back forward and slowly lower your chest toward your thighs.
FINISH POSITION: Cross your arms underneath the back of your legs and pull your chest as close as you can to your legs. Hold for 20 or more seconds, allowing tension to leave your lower back. Slowly sit up, supporting your lower back by placing your hands on top of your thighs as you roll up.
MUSCLE GROUPS
• Relax your mind as you stretch by not thinking of work or other demands.
Shoulder And Chest
START POSITION: Find a corner and place arms on the walls at chest height. Step one foot into the corner.
MOVE IT: Exhale and lean in slowly, feeling the front of your shoulders gently stretching. Hold for 20–30 counts, breathing slowly the whole time.
FINISH UP: Step back in, lower arms a few
TRAINER’S TIPS
• Relax as much as possible when stretching. A tense muscle doesn’t stretch very well.
WRAP-UP
The benefits of stretching are numerous: relieving lower back pain, increasing circulation, improving range of motion, reducing stress and improving flexibility. Who doesn’t need
• Focus on deep, even breathing while stretching.
• If you ever feel pain, stop. What you some relief from daily muscle tension?
With these simple exercises, you can easily get out of your seat, walk away from your desk and get some instant relief. By incorporating these several times a week you will not just feel
TARGETED: multifidus, erector spinae inches and repeat. You can also raise your arms a few inches above chest height to stretch a different angle of the muscle. should feel is a gentle pull that is relaxing; it should never hurt. better, but stand a bit taller and have less stress in your body.
