Stretching For Injury-free, Comfortable Exercise

Stretching helps:

• make you more flexible (to help keep you from getting hurt)
• make you feel relaxed
• improve your blood flow
• keep your muscles from getting tight after doing other exercises.

You don’t have to set aside a special time or place to stretch. At home or at work, stand up, push your arms toward the ceiling, and stretch. Stretch slowly and only enough to feel tightness-not until you feel pain. Hold the stretch, without bouncing, for about 30 seconds. Don’t stretch cold muscles

Yoga and Tai Chi are good disciplines that combine stretching and gentle exercise. They help you breath deeply, relax, and get rid of stress. Your local health club or fitness center may offer yoga, tai chi, or other stretching classes. If you have not exercised in a long time, start with a class for seniors.

A Few Simple Stretches

Side Reaches

Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.

Knee Pull

Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.

Wall Push

Lean your hands on a wall with your feet about 3-4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.

Leg Curl

Pull your right foot to your buttocks with your right hand. Keep your knee pointing straight to the ground. Hold for 10 seconds and repeat with your left foot and hand.