A sedentary lifestyle and aging take their toll on us, leaving us less limber and more prone to muscle aches and spinal problems, especially when we tackle some physical tasks. Before cleaning your house, launching into yard work, or engaging in sports, remember to warm up your muscles, gently stretch them, and follow your physical activity with more stretches.
Warm Up. A brisk walk, even 5-10 minutes long, is an excellent way to warm up all your muscles.
Stretches.? Start by stretching your neck and shoulders. Sit or stand with good posture and shoulders loose then slowly twist your neck forward, back, to the left and to the right, holding each position for 5 seconds."? Next place a hand on the opposite shoulder with your elbow straight in front of you. Hold this position for 10-15 seconds then repeat on the other side. Raise an arm, placing your hand at the back of you neck. Take the other hand and gently pull back on your elbow, pushing your hand down your back until you feel the stretch (don't overdo). Repeat with the other arm.
To stretch the back, stand with your hands on your hips and twist your torso and hold for 10-15 seconds. Repeat by twisting the opposite direction and holding. Some of the other stretches listed also stretch the back.
Stretching the legs can be done as follows: Place your hands on a wall and stretch one leg out behind you while keeping the other one bent and directly in front of the stretched out leg. Feel the stretch in the hamstrings as you hold for 10-15 seconds! Repeat with opposite leg stretched out. Another leg stretch can be done by resting one hand on a wall or stable piece of furniture and use the other hand to hold one foot up behind you. Hold 10-15 seconds. Repeat with opposite hand and foot.
These are only a sample of many stretches that can be done. Just remember to move slowly and hold each position when you first feel the stretch. Now you are ready to clean that house, trim the hedge, or play ball! When you are finished, don't forget to stretch those muscles again.
