"The groundwork of all happiness is health." - Leigh Hunt

Easy to attract plan

Posted by admin June 8, 2024

Stretching becomes essential as you age. Here's a fast routine that solves big tight spots.

Pulling is like flossing. You understand it's good in your health, but for whatever reason, you may't all the time find time for it.

Regular stretching becomes especially essential as you age. Flexibility naturally decreases over time, as muscles lose strength and tone, and ligaments and tendons tighten. In fact, research shows that men's flexibility often declines precipitously around age 70.

The areas that lose essentially the most flexibility are the shoulders, hips, spine and knees. “This makes many everyday activities, such as reaching, sitting, turning, and bending more difficult,” says Chogal. “Lack of flexibility can also lead to problems like chronic lower back pain, neck pain, and poor posture.”

Flexible plan

A very good stretching routine doesn't take much time. Chogle recommends the sequence below, which addresses key bottlenecks and will be accomplished in about five to 10 minutes. The stretches are performed in three positions – lying down, sitting and standing – with three different stretches in each position.

Always stretch until you are feeling resistance after which hold the position. Never jump, and don't move too far. Stretching should never feel painful or uncomfortable.

“You can do your stretching when you wake up, to combat morning stiffness, or even during your afternoon break,” says Chogel. Focus on stretching every other day at first, but Chogel recommends eventually increasing to each other day. Like flossing, each day brushing offers one of the best advantages.

sitting

Side bend

  1. Sit up straight in a chair together with your arms prolonged, and your hands, palms in.
  2. Bend from the hip to the precise so far as possible without pain or discomfort.
  3. Hold for five to 10 seconds.
  4. Bend to the left and hold for five to 10 seconds. Go forwards and backwards several times if desired.

turn

  1. Sit up straight in a chair, arms crossed over your chest or down by your body.
  2. Roll your shoulders in a single direction so far as possible without pain.
  3. Hold for five to 10 seconds, then return to the starting position.
  4. Repeat on the opposite side.

Lean forward

  1. Sit on the ground, legs prolonged.
  2. Bend forward and reach toward the toes with each hands until you are feeling a stretch. (You can wrap a towel around your legs and stretch to aid you stretch.)
  3. Hold for five to 10 seconds, then return to the starting position.

Note: Keep your back flat, not rounded.

Lying

Knees to chest

  1. Lie in your back and wrap your hands around your bent left leg below the knee.
  2. Slowly pull the knee toward your chest.
  3. Hold for 10 to fifteen seconds, then switch leg positions.
  4. Repeat, pulling your right knee toward your chest.

Variation: Bring each knees up concurrently.

Stretching the torso

  1. Lie in your back, legs bent, feet flat on the ground.
  2. Keeping your knees together and your shoulders on the bottom, bend your legs to the left, toward the ground, until you are feeling a stretch on the precise side of your torso.
  3. Hold for five to 10 seconds, then slowly return to the starting position.
  4. Repeat on the precise side.

Hamstring stretch

  1. Lie in your back with one leg straight and the opposite leg bent.
  2. Bring the knee of the bent leg toward your chest. Grasp the back of the thigh with each hands. If you may't hold your thigh, use a strap under the ball of your foot to assist.
  3. Slowly straighten the leg until you are feeling a stretch at the back of your thigh. Hold for 20 to 30 seconds, then switch leg positions. Repeat with the other leg.

standing

Modified squat

  1. Stand behind a sturdy chair or at arm's length from the counter top, together with your hands on the chair or counter, other than your feet.
  2. Slowly lower your torso, bending your hips and knees to assume a semi-squat position, but don't go so low that your upper legs are parallel to the ground.
  3. Hold for five to 10 seconds, then slowly return to the starting position.

Backward extension

  1. Stand together with your hands on the small of your back.
  2. Slowly lean back so far as comfortably possible.
  3. Hold for five to 10 seconds, then return to neutral position.

Note: Don't overextend your neck.

Bend forward

  1. Stand together with your arms at your sides or crossed over your chest.
  2. Bend or bend forward, bringing your shoulders down toward your knees so far as is comfortably possible.
  3. Hold for five to 10 seconds, then slowly return to the starting position.

Note: Keep your back flat, not rounded.

Photo: © AlexRaths/Getty Images