Stretching: Another way to move
Special to The Gazette, Ruth Miller
Tuesday, March 10, 2009
Shape Up, Emporia! is a weekly fitness and health column aimed at readers of all ages to get off the couch and get into shape. Each week will feature a fitness, health or nutrition professional from around the area who will share some friendly tips on how to improve your overall health. Our goal is to make getting in shape fun and easy to fit into your existing lifestyle and daily routine.
By Ruth Miller
Special to The Gazette
Our bodies need to move and in a variety of ways. Our joints also need to move.
Think of moving the joint as nourishing the joint. Stretching is a great way to move the body in a position out of its normal way of moving.
Our daily activities or inactivity and the stressors of life can wreak havoc on our bodies. Stretching allows the body to lenthen that area and to release tension that you may otherwise hold on to. So, I would like for us all to take a break.
If you are sitting, stand up. Before we start, I ask that you allow yourself to feel these stretches. Take your time and don’t rush through them. Just because they look simple, don’t underestimate their effectiveness .
OK, let’s move!
Spinal extension
This first one is great for the back and chest. If you have been sitting for an extended period of time, this will really feel good.
Stand tall placing the palms of your hands at your lower lower back or on top of your hips. Lift your chest while gradual y looking up. Now spread your shoulders and lengthen out of your low back.
It doesn’t matter how far back you go. Think of this as creating space in your spine. Listen to your body. You should not feel pain. Now release this and do it several more times s-l-o-w-l-y.
Forward bend
Also called a hip hinger or lateral flexion, this one stretches the hamstrings, which are the muscles in the back of the leg. It may also feel good to your back.
As you start to bend forward place your hands on your thighs and move your buttocks back and tilt it up. This is the most challenging part. Most of us will bend forward and round the back and not move the buttocks.
Try keeping the back flat and as parallel to the ground as you can.Your legs do not have to be straight. In fact you may feel this more if you bend your knees a little. Now hold this position keeping your hands on your thighs.
The next option would be to let your hands reach toward the floor and let gravity take you.
Side bend
You can do this lateral flexion with your feet either together or wide apart. Try it both ways. This looks simple but the trick is to reach the one arm down with your hand touching the back side of the knee.
Try alternating several times then hold on one side letting your body hang there. Don’t try to hold your head up. Let gravity work .The adult head weighs 8 to 12 pounds (seriously — Google it, you’ll see).
This position helps stretch the neck as well as the thoracic region of the back. Count slowly to 15 — or more. Bring your head back up and notice what you feel. OK, now let’s do the other side.
You will be tempted to rotate either forward or back This is a lateral (side) bend to get the full benefit, so be sure you reach toward the back outer edge of the knee.
Spinal rotation
For this last one, stand with your feet hip or shoulder distance apart, bend your right arm and rotate toward the back as if you are trying to get something behind you but it is just out of your reach. Let your gaze follow the movement.
Now slowly rotate and do the same thing on the other side. Try doing this several times and each time try reaching back further a little more. Now this time when you rotate reach back with both arms. This twisting action feels good, doesn’t it?
I hope you have enjoyed your break and doing these stretches with me. I can guarantee that you will feel the benefit from doing them. The more you allow yourself to think about what you are doing while you move through each stretch, the more you will get out of it. This is a Mind-Body Connection guarantee. What a deal!