Canyon Ranch Health Resorts
It is more likely that an "in shape" 65-year-old athlete is in better physical condition than an overweight, 20-year-old couch potato. Age, however, can still take its toll on the body as tendons (which connect muscle to bone) and ligaments (which hold joints together) lose elasticity and become stiffer over time.
For that reason, there is no better time than the present to incorporate stretching into your daily routine.
"Learning how and when to stretch properly enables you to remain limber and simply feel better in the years ahead," explains Registered Clinical Exercise Physiologist Rob Hughes, MS, ACSM. "Old and new injuries often give less symptoms and stiffness if the right stretches are done regularly.
"Although it is popular to hold stretches for 30 seconds, there is some evidence that holding stretches for just a few seconds and repeating them slowly 10 to 15 times, may be as effective and strengthen the tissue," Hughes says. "Tissue damage can occur when you overstretch or do the wrong stretch for an injured area. Trust your instincts and do not push through pain unless working under medical guidance."
Here are a few simple actions that can help you develop and maintain a successful stretching life-plan:
A Little Goes a Long Way: Stretching often becomes a chore, relegated to the beginning or end of the day in a sudden burst of activity. Unfortunately, this sort of occasional activity has little effect on long-term elasticity. Instead, find free moments throughout the day for a quick stretch. A few minutes of stretching at work, for example, can help offset the imbalance of a day spent sitting behind a desk.
Warm Up: It is popular to warm up before attempting to stretch. Recent studies have shown, however, you can stretch anytime - if you listen to your body. This is good news.
What Feels Good May Not Be Best: Inevitably some stretching exercises will be easier than others. Sometimes, though, those enjoyable stretches will involve areas of the body that do not need work. Learn to stretch completely and improve your range.
Listen To Your Body: Knowing where your body needs stretching is another key to success. For example, someone who has been lifting weights may wish to work on the upper body, whereas a person who has been hiking may concentrate on the legs and hips.
Keep It Simple: Always begin with gentle stretches and then proceed to the difficult ones. Overextending can lead to injury.
Breathe: Proper, natural breathing can improve relaxation. When breathing deeply, try and imagine the new supply of oxygen going to the areas being stretched. During the slow exhale, melt into the stretch. This can help relax the body further. Breathing should never feel forced or unnatural.
Know Pain: Learning to distinguish between pain and sensation can be difficult for the uninitiated. Pain is a signal that you need to stop. Tension on the muscle is a normal response to stretching and should subside the moment you stop stretching. Real pain is an indication that you are doing something wrong or that the stretches need to be modified in some way to reap the greatest benefit and prevent injury.
Think Like a Cat: Try to imitate the slow, gentle movements of a cat, never jerking or forcing the body into position. When muscles becomes tense, hold the stretch but be careful not to bounce since this may cause tightening or injury.
Stay Hydrated: As in any athletic endeavor, appropriate hydration is always advisable.
For anyone looking to start or enhance their routine, here are some basic stretches that provide a good starting point.
Shoulder Circles
Stand straight, feet wider than shoulder-width, knees gently bent. Raise the right shoulder towards the right ear, take it backwards, down and then up again to the ear in a smooth action. Repeat with other shoulder.
Upper Back Stretch
Stand straight, feet wider than shoulder-width, knees gently bent. Interlock the fingers and push the hands as far away from the chest as possible, allowing the upper back to relax. Feel the stretch between the shoulder blades.
Torso Twists
Stand straight, feet wider than shoulder-width apart, knees gently bent, hands resting on hips. Rotate the upper body slowly and smoothly to bring the right shoulder to the front.Rotate the upper body slowly and smoothly to bring the left shoulder to the front. Keep the back straight and hips facing forward.
Side Bends
Stand straight, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips. Bend slowly to one side, come back to the vertical position and then bend to the other side. Do not lean forward or backward.
Hamstring Stretch
Stand straight, with feet slightly wider than shoulder-width apart, knees slightly bent, and the feet pointing at approximately 45 degrees to the side. Hold the hands out in front of you for balance. Bend at the knees until the thighs are parallel with the floor (basically a squat). Straighten the legs to return to the starting position. At all times keep your back straight, look straight ahead and ensure the knees always point in the same direction as the feet.
Calf Stretch
Stand straight with one leg in front of the other, hands flat and at shoulder height against a wall. Ease the back leg further away from the wall, keeping it straight and press the heel firmly into the floor. Keep the hips facing the wall and the rear leg and spine in a straight line. Repeat with other leg.
Groin Stretch
Sit with tall posture.Ease both feet up towards the body and place the soles of the feet together, allowing the knees to come up and out to the side. Rest the hands on the lower legs or ankles and ease both knees towards the ground.
Links:
http://www.webmd.com/ : Stretching: Doing It and Doing It Right
http://www.yoga.com/
http://www.about.com/ : information on stretching.
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