The Ultimate Daily Stretch - Warm up your muscles before you begin with a short walk or some jumping jacks. For each move, breathe out as you stretch. "You want a slow, smooth & controlled movement," says physical therapist Margot Miller. As you ease into each stretch, you'll feel the muscles relax a bit-that's due to increased blood flow. Only move to the point of resistance; the stretch should not hurt. Be careful not to bounce [sorry, Jane Fonda] which can cause tiny injuries to the muscles. Complete the whole sequence, it should take about 10 minutes.
For Your Upper Body: especially helpful if you sit at a desk all day, need to work on your posture, or carry tension in your upper body.
1. Place your hands on the back of the head & gently push it forward with your chin tucked. Hold for five seconds.
2. Now place the heels of your hands on your chin, fingers pointing toward your ears. Gently push your head back. Hold for five seconds.
3. Rest your right hand on the top of your head and gently press your right ear toward your right shoulder. Hold for five seconds. Repeat on the other side.
4. Raise your arms and clasp your hands above your head; imagine lifting & lengthening your spine. As you bend to the left, release your hands. Grasp your right elbow with your left hand and pull it to the left. Hold for five seconds. Come back to the center and repeat on the right side.
For Your Back: especially helpful if you are prone to lower-back pain or like to run for a workout.
1. Lie on your stomach, legs straight and feet shoulder-width apart.
2. Place your hands on the floor under your shoulders and slowly lift your chest up. Hold for 10 seconds.
3. Come to a standing position with feet shoulder width apart. Lift the toes your right foot off the ground, bend at the hip, and fold your body over. Hold for 10 secs
4. Come back to a standing position and repeat on the left side with toes pointing to the left.
For Your Lower Body: especially helpfyl if you wear high heels frequently or like to run, walk, bicycle, or use an elliptical machine.
1. Sit on the floor with your legs straight out in front of you.
2. Lift your right leg off the floor, holding it with both hands. Flex your foot and hold for five seconds. Lower and switch legs.
3. While still seated, bend your right knee and lift your leg. Pull your knee to your chest. Flex your foot and hold for five seconds. Lower your right leg and repeat with the left.
**Hope you can use this good info for you or another person! SMILE! & T.G.I.F.
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