- Warm up.
Before stretching, you should always warm up your body. There are a couple of options for warm-ups such as hip circles, arm circles, arm swings, and heel-to-toe walk.
- Hamstring and Ankle
Now that your body's warmed up, it's time to start stretching! Sit on the edge of a chair with your knees bent and feet on the floor. Extend your right leg in front of you and flex your right toes to the ceiling. Next, slowly lean forward at the hips with your back straight. You should feel the stretch in the back of your thigh. Repeat with your left leg.
- Calve Stretch
Stand behind a chair with both hands on the back of the chair. Place your left leg behind you while keeping your left heel to the ground. Next, bend your right knee and lean in towards the chair. You should feel the stretch in your left calf. Repeat with your right leg.
- Groin Stretch
Stand behind a chair with both hands on the back of the chair. Place your feet shoulder-width apart. Face your left foot towards the chair and point you right foot to the right. Lunge towards your right foot but don't let your right knee go past your toes. Repeat with your left foot.
- Leg Swings
Stand behind a chair and place your left hand on the chair. Stand sideways so that your left hip is facing the back of the chair. Swing your right leg to the front and back. Repeat with your left leg.
Now comes the fun part. When exercising, be mindful of your own body. Challenging yourself is important but know your limits. Do not put yourself too hard because this can cause injuries. Also make sure to hydrate. Have fun!
Finish up your exercise by stretching again!
Friday, September 19, 2014
Stretching Tips for People with Arthritis
Stretching is often overlooked but it is extremely important because it helps prevent injuries, improve flexibility and physical performance, and minimize soreness. Here are some tips for those who suffer from arthritis: