STRETCHING

Stiffness is a lack of suppleness or mobility and gradual stiffness is part of the ageing process.  This process can be slowed by regular stretching. A fit healthy body has strength and stamina, suppleness and stability.

The aim of the stretching exercises shown below is to improve flexibility and promote relaxation by stretching of the major muscle groups. 

Remember to keep your breathing soft and rhythmic and with every outward breath relax your body more and more.  Over stretching causes the muscles to shake, so relax the stretch and start again.  If a position is painful to you, don't do that particular stretch.  Each stretch should be held between 10 and 20 seconds. 

Take your time and enjoy!

FOLLOW THE DIAGRAMS CAREFULLY BELOW:

Back extensors Curl into a ball.

Quadriceps Hold your left foot with your right hand and vice versa using the free hand to balance if necessary.

Buttock Stretches Keep both buttocks on the ground with your back straight.  Press against your knee as shown while turning your leg away from your body.

Hamstrings Keep your lower back pressed to the floor.

Shoulder Pull your elbow across to the opposite shoulder.  Hold your arm across your body with your thumb pointing towards the ground.

Latissimus Dorsi With one hand over the other, stretch forward as shown. Hips in the air.  Lean your hips towards the side to be stretched.  Feel the stretch from shoulder blade to armpit.

Groin Push your knees towards the floor.  Don’t bounce.

Triceps Place your hand behind your head and pull the elbow behind your head with the opposite hand.

Neck 1. Gently pull your chin to your chest. 2. Pull your ear to your shoulder. 3. With your right hand on your head, quarter-turn it to the opposite shoulder and vice versa.  Repeat the above.

Biceps Hold onto a door at arm’s length with your thumbs down.  Turn your body away from the arm and let your shoulder roll in.

Pectorals Place your elbows against a doorway and lean your body forwards.