Wake up your spine and massage your internal organs with this gentle warm-up. Proceed with caution if your back is injured. You may gradually deepen the twist with each repetition. Novices should keep their knees directly above the hips. Experienced stretchers may place their knees closer to their chests.
Keep your shoulders and neck relaxed and practice a long exhale with a little pause at the end as you hold the twist.
1. Lie on your back, arms away from your body to form a “T”, palms up. Draw your knees toward your chest as you exhale.
2. Inhale, then slowly move both knees to to one side of your body as you exhale. Pause for a moment as you breathe in.
3. Lift your knees back to the starting position as you exhale. Then repeat the twist, this time lowering your knees to the opposite side.
4. Repeat steps two and three two more times, then hold the twist on each side for four breaths.
5. Finish on your back, holding your knees while you rest for a few breaths.
Studies show that holding a stretch for thirty-seconds is an effective component of conditioning plans that improve range of motion. Four long breaths should ensure that you’re sufficiently holding your stretches. Because everyone breathes at a different rate, you should time your breathing and adjust the number of breaths accordingly.
Posted on January 21st, 2008 by Jamie
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The key to fundamental flexibility. Stretching is the safest way to keep your whole body in balance. Not only is it a great way to warm up, cool down, and prevent injuries, but it can also be used for non-impact toning and strengthening routines. Stretching can be done anywhere, anytime, and can serve as both a stress reliever and therapy for dozens of physical conditions, from strains to sports injuries.
S-t-r-e-t-c-h it out!
- Understand just how flexible your body is.
- Regulate your breathing in relation to your muscles.
- Engage in stretching routines that target specific body parts.
- Relieve physical discomfort and ease stress.
- Develop a stretching routine to reinforce your muscles for specific sports.
- Learn to read your body’s reactions during stretches for maximum benefits.
Posted on January 21st, 2008 by Jamie
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Here’s a cure to unlock the vise grip of a tension headache. Move into this reclining stretch at the first sign of pain and fall “head over heels” as you stretch away muscle tension while nourishing your facial skin, scalp and hair roots. And as your venous circulation improves, you may also prevent varicose veins. This restorative stretch allows blood and fluids that usually pool in your legs and trunk to flow towards your heart. Skip this stretch if you have uncontrolled high or low blood pressure, chronic nasal, sinus or thyroid disorders, or any infection or inflammation of your eyes or ears.
- Lie on your right side, close to a wall, with your knees bent towards your chest. Scoot your hips over so that your feet and buttocks touch the wall.
- Roll to the left, swinging your legs up the wall. Open your arms from your shoulders out to the sides, palms up. If you feel tension in the backs of your legs, turn your legs slightly in and release any tightness in your knees.
- Relax into the stretch and breathe deeply, holding the position at least five minutes. Your breathing becomes slow and deep as you hold the stretch, relieving stress and relaxing muscles in your forehead, eyes, jaw and tongue.
- Come out of the stretch, retracing the steps you took to move into it. Bend your knees, roll to your side, and use your strong arms to move to your hands and knees. Place one foot on the floor, with your knee bent, and hold on to a chair or wall for support as you raise your body to standing.
Prevent back strain by making sure that your buttocks touch the wall. Tight hamstrings? Bend your knees as much as necessary to alleviate any pulling sensations in the backs of your legs.
Posted on January 20th, 2008 by Barbara
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Here’s a stretch you may already know by a different name: “the lunge”. Whatever you call it, this easy exercise is a classic hip opener. Keep your hips free, and as an added benefit, stretch the fronts of your thighs with the Runner’s stretch. As you hold this stretch and inhale, observe your spine lengthen toward the crown of your head.
- Find a soft surface, or use a mat or blanket. Move to your hands and knees. Step your right foot forward between your hands, knee over your ankle, your shin straight. Extend your left leg backward, knee raised, toes rolled under so that you are resting on the ball of your foot as you inhale.
- Hold the lunge for four deep breaths, pressing your left heel back as you inhale. Press your hips toward the floor as you exhale. Gaze forward. You may bend your back knee to work your hip. Protect your vulnerable knees by ensuring that you keep your right knee over your right ankle. Optimally, place your palms on either side of your front foot; if that doesn’t work for you, make fists with your hands.
- Move back to your hands and knees, then repeat steps one and two with your left leg forward and right leg back.
You may perform the lunge with your back knee down on a mat or blanket. Place blocks under your hands if you need to raise the floor closer to you.
Posted on January 20th, 2008 by Barbara
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Do not attempt the half-back or full-back stretches if your back is sore, injured, or if you have sciatic pain. Bend your knees if you feel any tightness or strain in your lower back. Stretching your back with the “Gentle Half-Back Stretch” helps counteract your back’s natural tendency to tighten as you age.
- Standing with your feet hip’s-width apart. Let your arms hang at rest beside your body.
- Sweep your arms to the sides and up over your head as you breathe in. Look up at your fingers as they lightly touch. Drop your shoulders away from your ears. Pause for a moment.
- Glide your arms out to the sides, exhaling. Lead with your arms - not your chin - as you bend your knees slightly, and slowly bend forward placing your torso halfway up. Your back is like a table. Arms remain out to the sides, elbows slightly bent. Pause.
- Inhale your body back to standing - arms stretched over your head.
- Fold again, as you exhale.
- Repeat steps 1-5 again then hold the half-forward bend four long breaths. Chin towards chest, flat back. If your back and arms become tired place hands on thighs but keep your back flat.
- After the third exhale, s-t-r-e-t-c-h your arms to the side raising your torso to the standing position.
- Arms to your sides as you exhale. Relax.
Flat back means that your back is as flat as a table. With time and practice you will be able to feel the difference between a flat and rounded back. You may try this stretch by a mirror to check for a flat back.
Posted on January 20th, 2008 by Barbara
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