Simple Stretches for those Stretched Too Thin

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Stretching is an important part of every workout, but it also has benefits beyond the gym. Stretching improves flexibility, helps maintain a good range of motion in your joints and also relieves stress. Stretching can be done at home, work or on the go. Here are some simple stretching exercises for busy people.

Remember to listen to your body as you stretch and stop if you feel pain of any kind.

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Wrists

Reach your arms out in front of you. Rotate your wrists 10 times in a clockwise direction, then 10 times counterclockwise.

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Arms and Hands

Clasp your hands together in front of your chest at shoulder height. Extend your arms forward until you feel a stretch in your upper back, shoulders, arms, and hands. Hold for 15 seconds and relax. Repeat for 30 seconds.

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Arms

Lift one arm in front of you as if to grab something. Then use the other arm to pull the outstretched arm gently across the chest so that the muscles are stretched. Hold for 15 seconds and relax. Repeat for another 15 to 30 seconds. Repeat, using your left arm.

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Neck

Close your eyes. Drop your ear to your shoulder and hold for 15 seconds. Roll your chin across your chest to the other shoulder and hold for 15 seconds. Repeat.

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Overhead Reach

Inhale slowly and deeply. Raise arms overhead. Exhale completely and release. Repeat.

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Chest

Bring your arms behind your back and link your fingers with your palms facing inward. Straighten your arms and lift them up until you feel a stretch in your arms, shoulders, and chest. Hold for 15 seconds and relax. Repeat the stretch for another 15 to 30 seconds.

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Back

Sit tall in your chair and try to turn to grab the back of the chair while keeping your feet flat on the floor. Hold for 15 seconds and relax. Repeat the stretch turning to the other side.

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Hips

Cross one ankle onto the opposite knee and sit tall. Then, lean forward from your hips, keeping your chest upright. This stretches the outer hip, which is the reason for many back problems. Hold for 15 seconds and relax. Repeat using the other leg.

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Out With the Old: Why It’s Important for Seniors to Get Moving

Author: Maryann Vicari, UMC Physical Therapist

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How do we age well and gracefully? This question has been on the mind of human beings for ages. We have all been searching, to some extent, for the fountain of youth or a way to slow down the aging process. Unfortunately, that fountain has yet to be discovered, and no scientist has come up with a formula that will keep time from aging the body.

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Nevertheless, there is some good news. We, as humans, can improve our aging process and increase the number of “healthy” years by doing something that humans have been doing for centuries – MOVE! That’s right, moving the body is one of the best ways to age well and to help reduce the risk of developing heart disease, diabetes and obesity, which are a few of the main causes of death and poor aging among older adults.

Evidence has shown that regular physical activity is safe for healthy and even frail older adults (ages 65 and older). 

This physical activity can range from low intensity walking to more vigorous sports and resistance exercises, depending on the individual’s preference and physical ability.  Basically, for older adults, some form of physical activity is better than nothing at all or a predominantly sedentary lifestyle.

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According to the Centers for Disease Control (CDC), older adults need at least 2.5 hours of moderate intensity aerobic activity (think brisk walking) every week, which is about 30 minutes a day, and muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hip, back, abdomen, chest, shoulders, and arms).

This may sound like a lot, but please do not be discouraged; you don’t have to start here.  If you have never worked out before or have been inactive for some time, you can safely work your way up to this point by joining a local wellness center or YMCA.  There, you can find trained professionals that can help you work towards your goal of achieving a healthy and physically active lifestyle.  As always, you should consult your physician before beginning any sort of exercise routine, especially if this is new to you or if you have a pre-existing heart or metabolic disease, such as diabetes and hypertension.

To make an appointment for a consultation with one of our primary care physicians, click here.

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Keep this in mind: If you want to improve your health or if you want to maintain the level of health you have for years to come, your best bet is get or stay as active as you can.  The more active you are as you age the less likely you will be to develop debilitating diseases, which can only work as catalysts to age you beyond your years.

So, get out there and move your bones!

 

References:

https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

McPhee, J., et al.  Physical activity in older age: perspectives for healthy aging and frailty.  Biogerontology. (2016). 17: 567 – 580.