The Benefits of Flexibility Exercises
We underestimate the importance of everyday activities like bending over to pick up your shoes, or reaching for a glass in your cabinet. Maintaining your flexibility is a great way to to take a proactive step that can lead to a higher quality independence throughout life. The program below can be done daily to increase flexibility and should only take 10 minutes.
Shoulder Stretch with Head Tilt
2 sets of 20 seconds each
Cross a straight right arm across your chest, and use left hand to gently pull right upper arm closer to your body while tilting your head to the right. Repeat on the other side.
Knee to Chest Lower Back Stretch
2 sets of 20 seconds each
Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to your chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat on the other side.
Seated Straddle Stretch
2 sets of 20 seconds
Sit upright on a mat or floor with your legs in a wide “V” position. Your knees should be straight and your toes pointed toward the ceiling. Reach your arms out in front of your body and place your palms flat on the mat/floor. Slowly bend forward, hinging from your hips. Keep your back flat. Do not allow your spine to round. Keep your head aligned with your spine. Continue to reach forward with your hands to the point of tension in the stretch.
Cobra Abdominal Stretch
2 sets of 20 seconds
Lie face down with your hands under your shoulders. Point your feet downwards to lengthen your spine. Slowly push your torso up as far as you comfortably can, try to get your hips off the floor slightly. Hold the stretch and then lower down to starting position.
Standing Pike
2 sets of 20 seconds
Stand straight then lean over as far as you can while keeping your legs straight and hold.
Cow-Face Pose
2 sets of 20 seconds
Reach right arm straight up, then bend elbow and let hand fall behind your head. Move left arm behind the back and bend the arm, letting the back of your left hand rest against the right shoulder blade (or as close to the blade as possible). Reach to grab right fingertips with the left hand. Repeat on the other side. Make it easier: If you cannot reach the fingertips of the opposite hand, use a towel to assist, creating a light amount of tension by gently pulling on the towel in opposite directions.
Seated Hamstring Stretch
2 sets of 20 seconds
Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh. Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.
Disclaimer: Please use your own preferred trainer, equipment or facility for your exercise program. As with any exercise program, please take all safety precautions while engaging in exercise. If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should immediately stop and consult the nearest healthcare professional.
Acceptance of Terms: When participating in any exercise or exercise program, there is the possibility of physical injury. By engaging in such a program you agree that you do so at your risk, are voluntarily participating in these activities, and agree to release Heal n Cure from any claims. Please do not start the exercise program if you do not agree to these terms.
