5 April 2016
About Body Flexibility And AgeBody flexibility decreases with advancing age.
To compound this problem, most of us are way too busy or have fallen into a routine where we do not exercise enough. Because of the lack of physical activity our muscles tend to get stiff. Stretching helps to make the muscles flexible. Those who exercise everyday must make it a habit to do stretching exercises for 5 to 10 minutes before and after starting their exercise routine. This helps the muscles to warm up or cool down and prevents injury to muscles, relieves the tense and stiff muscles and relaxes them. Now on to the stretching exercises. Runner's StretchingPut the right foot a step forward. As shown in the picture, slowly bend forward by bending the right knee and in the process try to touch the floor Remember, the left knee has to remain straight.
Take a deep breath. Now hold the breath for 5 seconds and then come to the position as shown in figure B while at the same time releasing the breath. Now take the right foot back and stand straight. Repeat with the other leg. Do this twice with each leg. Standard Side StretchingStand straight with the feet close together. Extend the arms overhead as in figure A, join the palms and clasp the fingers together. Take a deep breath. Release the breath and simultaneously bend towards the right as in figure B. Hold for 5 seconds and slowly return to the earlier position. Repeat on the other side. Bound Angle StretchingSit straight and join the soles of the feet as in figure A. Keep the back straight. Take a deep breath. Now release the breath slowly and simultaneously bend forward and keep the hands on the floor as in figure B. Hold for a count of 5 seconds and come back to the original position. Repeat 4 times. The Forward HungStand straight with the feet held apart a little distance. As shown in figure A take the hands behind the back and join the palms together. Take a deep breath and raise the joined hands. Now release the breath slowly and simultaneously bend forward as in figure B. Hold for a count of 5 seconds and return to the original position. Repeat 4 times. Low Arch LungesExtend the right leg forward 1 step. As shown in figure A bend the right knee and simultaneously bend forward and keep the hands extended straight in front. As per the need keep bending the left knee as well but make sure that the left knee does not touch the floor.
Now take a deep breath and extend the arms and palms outwards and upwards as in figure B. Hold for a count of 5 seconds and then release the breath while returning to the original position and then stand straight. Repeat with the opposite leg. Do 2 low arch lunges with each leg. Seated Back TwistSit straight and extend the legs in front. As in figure A, keep the right foot near the left knee.
Support the body with the right palm on the floor held close to the body, as in figure A. Breathing in take the left arm close to the right knee and allow the elbow to touch the right knee. Now release the breath and simultaneously turn the head towards the right shoulder as in figure B. Hold for 5 seconds and then return to the original position. Repeat on the other side. Do once. Some Useful Videos |
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