Happy Monday- Are you following a morning stretch routine? Did you know as you age your chance of falling and injuring yourself after the age of 60 greatly increases! You can train your body to increase your odds of preventing injury, stretching in one way to keep you more flexible, limber and you can do it in as little as 11 minutes each morning! This morning before I put my Kayak on the water, I do torso rotations, hip flexor stretches and one-leg balance drills. Whatever you do throughout the day as your activity, prime those muscles with a good stretch. Below is an example 11 minute stretch routine with the how too’s for ease:-) Happy Stretching, and remember if you want to increase your chances in long term independence – stretching is a must for body mechanics.
The 11-Minute Stretch Routine
Calf Stretch
1. Start with your legs hip-width apart.
2. Step back with your left leg and straighten it behind you with your heels on the ground.
3. Use the chair for balance and push your hips forward until you feel a stretch in your calf.
4. Hold for one minute.
5. Switch sides and repeat.
Hip-Flexor Stretch
1. Start with your feet hip-width apart.
2. Put your hands on the front leg and step back to kneel down.
3. Keep your torso tall and push your front knee forwards until you feel a stretch in your hip-flexor.
4. Hold for one minute.
5. Switch sides and repeat.
Hamstring Stretch
This stretch can be done either sitting down or standing up, depending on which is more comfortable for you.
1. Start with your feet hip-width apart.
2. Rest your hands on your thighs or reach towards your toes.
3. Keeping your back straight, lean forward until you feel a stretch in your hamstrings.
4. Hold for one minute.
Seated Twist – Chair Option
1. Sitting on the chair, keep your lower body facing forwards.
2. Reach around and use the chair back to rotate your torso until you feel a stretch in your back.
3. Hold for one minute.
4. Switch sides and repeat.
Seated Twist – Ground Version
1. Start out seated on the ground with your legs in front of you.
2. Lift your right leg over the left and place your right foot by your left knee.
3. Place your right hand behind you, and your left hand on your right thigh.
4. Twist until you feel a stretch in your back.
5. Hold for one minute.
6. Switch sides and repeat.
Side Stretch
1. Starting out sitting on a chair.
2. Reach up with both arms then put your left arm behind your head.
3. Reach across and grab your left elbow with your right hand.
4. Lean over to your right side until you feel a stretch down your left side.
5. Hold for one minute.
6. Switch sides and repeat.
Quadriceps Stretch
1. Start off standing with your legs hip-width apart.
2. Hold onto a chair for balance.
3. Lift your left leg up and grab your ankle with your hand.
4. Straighten up until you feel a stretch in your quadriceps.
5. Hold for one minute.
6. Switch sides and repeat.
These stretches are simple, quick, and a great place to start, regardless of what your long-term goals are. They’ll become easier over time and you’ll be able to push into them a little bit more. Keep in mind that stretching is different for everyone and flexibility differs from person to person. Go slow and ease into it. Stretching is about tuning into your own body and its limitations.
A stretch should feel like a nice and pleasant sensation that you have to work for a little. If you experience pain, dizziness, or loss of balance, stop; you might be going too far. It may be a good time to seek the help of a fitness professional or consult your doctor or physiotherapist.
Doing yoga, either at home or in a class, is another great choice and might be something you want to consider moving to once you are feeling comfortable with your morning stretch routine. Yoga features much more involved stretching periods that range from 20 to 120 minutes and incorporate breath control and meditation; it’s a great practice for both your mobility and strength and your mental wellness.
Whatever you decide to do, keep in mind that stretching will be beneficial to your long-term independence and complements just about any activity you decide to take part in. Despite this, it’s always best to consult your healthcare professional before making a changww.e to your active lifestyle.
*Check with your healthcare professional before implementing a change to your active routine. Those with chronic conditions like Parkinson’s and arthritis should check with their doctor if stretching is beneficial for them.
Danielle Pointon
Live Blue Consulting