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eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
Stretching & Warming
Up In The Morning
Perhaps no aspect of senior fitness is overlooked
as often as stretching. Stretching in the morning may
be the best way to make the most of every day. Regular morning stretches
help maintain overall flexibility, which, in turn, affects
the rest of our lives. Stretching prevents every day injuries
and allows our muscles to perform at their maximum potential.
In addition, stretching is simple, requiring no additional
equipment or physical skills, and demanding only a little bit
of time.
Like a good tune up for an automobile, daily stretching, especially
in the morning, helps work out any “kinks” in your
body. Also,
stretching in the morning prevents those “kinks” from happening
to begin with. Muscle and back pain, for example, can be both
alleviated and prevented by a good program of daily stretching.
In addition, stretching prepares
your body for the rest of the day. Balance and coordination are improved and flexibility
is increased. The body’s range of motion and ease of movement
are heightened, and muscles are prepared for activity. The
mind, too, benefits from the relaxation, peace, and calm that
is induced through just 10-15 minutes of stretching each morning.
Mental and physical tension, as well as anxiety and blood pressure
can be reduced through focusing on the muscles as you stretch
in the morning.
Although you don’t have to be an expert in order to stretch,
there are some important guidelines that will help you make
the most of a morning stretching session. If you don’t
have any experience with stretching, several dozen books and online
resources exist to show you how. Many of these include pictures
as well as text. Similar books and websites cover other stretching
methods such as yoga.
No matter what method you choose, make
sure and listen to your muscles during stretching. As you execute each stretch,
push yourself to the point where the muscle feels strained,
but not in pain. When you reach the point where the muscle
feels tight, hold the position for 10-15 seconds until the
muscle loosens, then stretch a little further. In this manner,
you can increase your range of motion without experiencing
discomfort or pain. While stretching, avoid the impulse to
bounce, pushing the muscle past the point of tolerance momentarily.
Bouncing may allow you to stretch a little further, but it
greatly increases the chance of injury.
For maximum benefits, physical fitness experts recommend stretching
uniformly, meaning that each stretch on one side of the body
(your right leg, for example), should be matched by a stretch
on the other side (your left leg). In addition, make sure to
stretch complimentary muscles—if you stretch the muscle on
the front of your leg (called the quadriceps), stretch the
complimentary muscle on the back of your leg (the hamstring).
Initially,
you may not be able to move through a wide range of motion. Don’t let this frustrate you. Each day you will
find yourself able to stretch a little further, and the stretching
will become less stressful and more enjoyable. Muscles that
have not been stretched in a long time (years, for some of
us) take time to regain their flexibility. Hang in there! The
benefits of a flexible body far outweigh the time and discomfort
you may go through when you start stretching daily.
Make sure you keep yourself in the habit of stretching
each day. Skipping a few morning sessions will result in muscles
tightening back up. Try and create a schedule (10-15 minutes
per day) and stick to it. If you can manage to keep up with
regular morning stretching, you will feel the benefits in no
time.
We can do many things to aid us in maintaining a fit and healthy
lifestyle. No matter what you choose to do, begin each day
with a stretching session. Few activities are as simple, requiring
no special equipment or expertise. Your body will feel and
respond better and will be able to perform to its highest potential.
Injuries, aches, and muscle strain can be avoided, and the
rest of the day’s physical activity will be greatly aided by
starting off your day with a good stretch. Most importantly,
after you have established a habit of stretching each morning,
you will feel great. So warm up before you start each day.
Stretch! # # # # #
SolveYourProblem.com
: 2006
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