290513 Six stretches that will improve your mobility-2
Our bodies were built to move gracefully and efficiently throughout our lives. Preserving this ability requires daily effort. In this particular instance, it does not require much time, space or equipment.
Effortless movement relies on a normal range of motion and flexibility from each of the joints in our body. Exercise is an essential part of staying healthy.
These are not listed in any specific order; therefore, you can begin with any stretch at any time of the day. Remember, none of these are jerky movements, they’re all slow and controlled.
Turning your head
Being able to move your head within its range of motion from side to side involves standing straight and looking over your shoulders without moving your shoulders. Slowly look to the side, continue looking further, and further to the side until you feel tension. At this point hold for 5 to 10 seconds and then repeat.
Standing tall and with your chin on your chest slowly begin making a circle with your head. You do this by rolling your head from your chin to one ear, to the back of your head, to your other ear and then back to the chin again. With this stretch go both, clockwise and counter clockwise two to three times.
Be careful with this one if you have any type of a shoulder injury as it will tend to aggravate the joint. Begin with your right hand holding onto your left arm; slowly pull it across your chest until you feel the tension building in your left shoulder. Now switch hands and do it with your left hand holding onto your right arm.
Chest and shoulder stretch
Stand tall with your hands held straight behind your back. Once in this position, raise your arms toward the ceiling. Go as high as you can without leaning forward and without pain. Hold for 5 to 10 seconds and then lower down.
Keep both feet parallel and step forward about a foot and a half to two feet with either foot. Move your body weight forward and lean on the front leg, which is now bent. By keeping the rear leg straight and the heel on the floor, you will feel your calf muscle being stretched. Maintain a natural arch of your back to avoid low back problems.
Begin this stretch by extending one leg forward and keeping the toe pointed upwards. Now bend the opposite knee and lean forward at the hips. Continue to lean forward until you feel mild discomfort, just below the buttocks, in the straight leg. While leaning forward, maintain the natural lordosis of your lower back to prevent any type of low back injury.
As can be seen by reading the descriptions of each of the stretching exercises they can all be done with minimal space and with minimal disruption in your life. Nevertheless, they are all effective if you do them consistently, you will notice a gradual improvement in your range of motion.
With this added range of motion, many daily tasks will be easier to perform.