Daily stretching….is it really something we need to do on a daily basis???? YES, IT IS!!!!
Doing simple stretches can help your body and mind in many ways, especially as those years keep creeping up on us. Yes, we do have to age, but, NO, we do not have to feel like we are getting older. If you don’t believe this, please get the book, “Younger Next Year,” by Chris Crowley and Henry S. Lodge, MD. It will definitely change your mind. There are several different versions of the book, plus, an Exercise Program book that has great stretches and it gives you daily programs. Check it out and you WILL feel Younger Next Year!
Anyway, you can tell I love that book! Stretching does do 3 very important things, amongst others…
- Keeps your muscles strong
- Keeps your muscles flexible
- Improves your wellbeing by making your feel better mentally, physically and emotionall
Can’t beat all that, huh? When you stretch, you can’t just do it once in a while. It is not a quick fix. You have to be in it for the long haul. It needs to become part of your daily routine.
By stretching each day, you elongate your muscles, which helps to decrease pain, improves flexibility, which improves your posture and, just plain makes you feel better. So, why is this important? Because when you don’t stretch, your muscles become tight and sore. That means your neck muscles get tight and it can become harder and harder to turn and/or move your neck, which can get pretty painful! Your shoulders start to roll forward, which makes your head go forward, making your look down more than up. Then, in turn, your back and hip muscles get tighter and you start bending more forward. All this leaning forward causes increased falls and, more pain, which then makes activity more and more difficult. Am I winning you over yet to start stretching? It’s not a pretty picture, and I can continue on and make you feel worse, BUT, I’m not going to. I think that is enough.
Let’s get into the pro’s of stretching. When you start a daily practice of stretching, it doesn’t have to take a long time. It can last 15 minutes! That is it…all to make you feel better, in so many different ways. When you stretch, you can decrease headaches, hip pain, back pain, all by just doing simple stretching. I’m going to give you some simple stretches to start out with that can make you feel a difference.
Check with your doctor before doing any new exercise/stretching program. If you have any medical reasons (contraindications), use your discretion with the exercises. Do not do any that you should not be doing.
When doing these stretches, stop if you have any pain. You just want a slow, steady stretch. Do not move from a sitting to standing position quickly. Pause and go slowly so you don’t get dizzy and stay hydrated with water.
I am having you start with 3-5 repetitions. Feel free to add receptions slowly as you progress. Make sure you breathe when doing any stretches or exercises.
1. Sit in a comfortable position, feet flat on the floor, or standing (if your balance is good. You can also have a chair to hold on to). Take a couple deep breaths. Turn your head to the right, with a slow, gentle stretch. You don’t want to feel any pain. Hold for 3-5 seconds, then slowly go to midline. Pause, then go to the left with a slow, gentle stretch., holding for 3-5 seconds. Repeat 3-5 times.
2. Starting with your head in a neutral position, bring you chin down to your chest, hold for 3-5 seconds, and up to midline. You can bring your head back a little, but not a lot! Again, if you feel pain, stop. Do 3-5 repetitions.
3. Bring your right ear to your right shoulder with a slow, gentle stretch. DO NOT BRING YOUR SHOULDER TO YOUR HEAD. Hold for 3-5 seconds, go to midline, then to the left and hold 3-5 seconds. Repeat 3-5 times.
4. Bring both arms up over your head, reaching for the stars. Lean to the right and hold 3-5 seconds, to midline, then to the left and hold 3-5 seconds. Repeat 3-5 times.
5. Standing with feet shoulder-width apart, lunge to the right, bringing your left arm over your head, then back to midline, and to the left bringing your right arm over your head. Repeat 3-5 times.
6. Bridging: Lay on the floor on your back. Knees bent, feet flat on the floor, shoulder-width apart and lift your buttocks off the floor and squeeze your gluteus muscles together. Hold for 3-5 seconds and go back down to the floor. Do 3-5 repetitions.
There are 6 easy stretches. There are so many more you can add on as you progress. Add different stretches and add onto the repetitions. Make these a part of your morning routine. Give it at least 4-6 weeks and see how you feel. It will make a difference in ways you may not even realize.
Try this. It’s worth it. YOU’RE WORTH IT!!
For more information, go to my website, www.wellfitways.com, sign up for my newsletter and get a free Wellness Guide, and check out my new program, “Self-Care for Women 50+”