STRETCHING
Recent statistics say it reduces your life expectancy
to sit for hours at a time at your computer,
in your car commuting or watching tv even if you do regular exercise
Every hour or so, you can go for a walk, prep for dinner,
play sports with your kids, go shopping in a mall, do household chores, etc.
Adding stretching to these activities
will not only give you more choices but it will also
give you many benefits
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WHY STRETCH
- Makes your body feel good
- Reduces tension
- Increases range of motion
- Makes you more flexible
- Prepares you for more strenuous activity
- Helps prevent injuries
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WHEN TO STRETCH
- When you wake up - some stretches can be done lying down on your bed
- Before going to sleep - the right stretches can keep away leg cramps
- Waiting for your microwave timer to ping
- When you're taking a break from sitting at your desk
- While talking on the phone
- Waiting for your copier to stop printing
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TIPS
- Start slow & stop if you feel pain
- Breathe slowly
- Hold each stretch for 30 seconds or count to 30
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A SAMPLE OF
EASY STRETCHES
- Hold your hands together behind your back & pull them upwards & holding that position for
30 seconds. - Before you get out of bed, raise your right leg.
Spread your fingers so that you can grip your leg with your hands a little above the back
of your knee.
Pull the leg as close as possible towards your chest .
Flex your foot so that your toes point to your face keeping the leg straight up.
Hold that position for 30 seconds & then do it with your left leg. - Put your hands on a wall or your kitchen counter & lean in.
Bend your left leg a little making sure your shoe is pointing forward.
Move your right leg straight behind you & push your heel towards the floor with your toes pointing forward.
Hold for 30 seconds then switch feet.
These stretches can be done standing or sitting.
- Stand up straight & then reach down to touch your toes with your fingers.
Try it 5 times &
when that becomes easy, try for 10.
- Hold your hands together with your palms facing upward above your head & pull them back above your shoulders. Hold that position for 30 seconds.
- Hold your hands together with your palms facing upward above your head & pull your arms
to the right & then to the left. Do this 15 times. - Raise your right hand above your head & grab your elbow with your left hand.
Slowly, pull
the elbow behind your head until you feel the stretch. Hold for 20 - 30 seconds & then try it
for another 20 - 30 seconds with the right hand pushing the left elbow.
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