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Here is a simple flexibility routine that stretches all major
areas of your body and offers plenty of room for modification.
Perform this ten-minute sequence at least once a day for two
weeks and you'll start to see the difference in your body's
flexibility.
Hold all stretches for a minimum of ten seconds. Do not bounce
or pulse, and do not stretch beyond your comfort level. If you
feel pain, stop immediately and consult a medical professional.
1. Stand with your feet about shoulder-width apart and your arms
resting comfortably at your sides. Take a deep breath and raise
your arms above your head as you inhale. Exhale as you bring
your arms down. Repeat this movement four times.
2. Bring your right arm up overhead and bend your elbow. Take
your left hand and place it on the right elbow and gently press
back and hold to stretch the triceps. Repeat the movement with
the opposite arm.
3. Bring your right arm across your chest as though you were
hugging yourself. Use your left hand to gently press the upper
arm against the chest and hold. Repeat the movement with the
other arm.
4. Raise both arms over your head, lace your fingers together
with your palms facing up, and press toward the ceiling to
stretch the biceps, spine, and abdominal muscles.
5. Bend forward at the waist, only as far as comfortable, and
let your arms hang down and hold. This stretches the back and
shoulder area.
6. Kneel on your hands and knees, lower your head slightly, and
pull in your abdominal muscles as you round your back up like a
cat and hold. This stretches the spine and works the core
muscles.
7. Lie face down on the floor with your palms flat on the floor
near shoulder-height. Gently lift your upper body up only as far
as is comfortable for you and hold. This stretches the abdominal
muscles.
8. Sit on the floor with both legs extended in front of you and
feet slightly more than shoulder-width apart. Lean forward as
far as comfortable while keeping your back straight, place your
hands on the floor between your legs, and hold. This stretches
the spine and hamstring muscles.
9. Gently roll backwards until you are lying on your back. Bend
both knees so your feet are flat on the floor. Place the ankle
of the right leg just above the left knee. Lift the left leg and
gently press back the right leg and hold, stretching the
hamstring and gluteal muscles. Repeat on other side.
10. Extend your legs flat on the floor and extend both your arms
over your head. Tense your body from head to toe for a count of
five. Release; then repeat. When you are finished, roll on your
side and push yourself up from the floor.
About the author:
Carol Wiley, LMP, is a writer and licensed massage therapist in
Bellevue, WA. For more information about massage, exercise, and
other wellness topics visit www.bellevuemassaget
herapy.com.
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