Blogs > Simply Fit

Simply Fit, by Cindy Haskin-Popp, will help you make physical activity a part of everyday life. The health benefits of regular exercise and overall daily physical activity will be discussed. Fun, practical and easy-to-follow tips on an exercise program will be shared, as will the most current research. Fitness tips for families and seniors, on fitness centers and on buying proper and affordable equipment will be regularly given. 

Tuesday, August 4, 2009

One Stretch Forward, Two Stretches Back

Stretching is a good form of relaxation from life's stresses. It promotes circulation, reduces muscular tension, and helps to develop body awareness. The next time you feel that life has taken you one step forward only to push you two steps back, take a few minutes to perform the following stretches to clear your mind and relax your body.

Crescent Lunge - stretches muscles of the abdomen, hip, lower back, front thigh, chest, shoulders, and upper arms
Step One: Kneel on the ground. Lift and bend your right knee, placing your right foot flat on the ground in front of you.
Step Two: While gently tightening your abdomen, lift your arms straight above your head making sure to keep your shoulders down and back. At the same time slightly lean into your right leg at the hips. Hold for a count of 15. Return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Knee to Chest - Stretches muscles of the buttocks and lower back
Step One: Stand with your feet shoulder width apart and your arms to your sides.
Step Two: Lift your left knee toward your chest with your hands. If needed, you may perform this stretch against a wall for balance. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Warrior - Stretches muscles of the abdomen, hip, back, front thigh, lower leg, ankles, chest, shoulders, and upper arms
Step One: Step forward with your right leg. Toes of your right foot should be pointing straight ahead. Toes of your left foot should be pointing slightly in.
Step Two: Bend the knee of your right leg to 90 degrees. Keep a slight bend in your left knee. Slightly lean into your right leg at the hips. At the same time, lift your arms straight above your head. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.
Extended Triangle - Stretches muscles of the groin, hip, thigh (back), lower leg, ankles, and arches of the feet
Step One: Stand with your feet separated greater than shoulder width apart. Point the toes of your right foot out to the right. The toes of your left foot should be pointing slightly in.
Step Two: From your hip, bend to the right while extending your right arm toward your right foot. At the same time, raise your left hand toward the sky. Do not bend at the knees. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.


Extended Side Angle - Stretches muscles of the groin, hip, thigh (back), lower leg, and ankles
Step One: Stand with your feet greater than shoulder width apart. Point the toes of your right foot to the right. Toes of your left foot should be pointed slightly in.
Step Two: Bend your right knee to a 90 degree angle. At the same time, extend your right arm down toward your right ankle while reaching with your left arm over your left ear. Hold for a count of 15. Slowly return to the starting position. Repeat. Perform 1 set of 3-5 stretches per side.

Stretching Tips
  • Perform a warm-up of at least 5 minutes before beginning stretches (e.g., walking)
  • Perform stretches in a slow, controlled, and gentle motion
  • Do not bounce while performing the stretches
  • Stretch only to the point of tension, you should not feel pain while performing the stretch
  • Do not hold your breath while stretching; breathing should be slow and steady
  • Do not perform these stretching exercises if you have any musculoskeletal condition that may be exacerbated by the stretches
Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Labels: , , , , , , ,

1 Comments:

Blogger Sabine said...

Nice fotos!

September 15, 2009 at 6:58 AM 

Post a Comment

Subscribe to Post Comments [Atom]

<< Home