The Best Years in Life

Articles by natural health author Sarka-Jonae Miller

 

Home  Article Directory  Health News/Information   Healthy Recipes  TBYIL Radio  Podcasts   Remedies  Beating/Avoiding Cancer  Natural Living  Anti-Aging/Longevity  Pets/Animals  Humor  Inspiration  The TBYIL Complete Supplement & Health Catalog   Contact Us
Share

 

The Best Stretches You Aren't Doing

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) Stretching is boring. You don't need to do it. If you did, everyone would, right? This way of thinking is prevalent in society. While people lose range of motion and the ability to stand up straight, you have to wonder if stretching is really just for teens and athletes. Hint, it's not.

But the average person doesn't need the flexibility of a contortionist, not unless you play to audition for a brothel scene in Game of Thrones. The average person does need to stretch certain areas of the body that often get tight in modern living. Tight muscles leads to changes in their length-tension relationship. To simply, your muscles at rest remain in a shortened position, thereby pulling their opposite muscles into a weak and lengthen position. Next thing you know, you're walking with a stoop and you cannot touch your toes.

Hip Flexor Stretch

Most people spend large amounts of their day seated, often at a desk or in a vehicle. This puts your hips in a forward flexed position and causes your hip flexors to get tight. You can fix this with a slightly awkward stretch.

Kneel with your right knee up like you're going to propose. Start with your right knee aligned over your foot. While keeping your back straight and your tailbone tucked, shift your weight forward. This brings your torso forward and stretches your left hip flexors. You should feel the stretch in the front of your left thigh. Hold the position for 30 seconds and then switch legs to repeat on the right side.

Chest Stretch

A common problem many people have and of which they're not aware is a tendency to bring the shoulders forward to reach items like keyboards instead of positioning their bodies so they can keep their shoulders retracted. This frequent slumping of the shoulders leads to tight pectoral muscles. Find a doorway to address this issue.

Stand in a doorway and hold up your left arm with your elbow bent at a 90-degree angle. Place your palm and forearm against the door frame or turn around if your left arm is on the side of the doorway with hinges. Step your right foot forward and your left back into a staggered stance for good balance. Shift your weight forward onto your right foot until you begin to feel a stretch near your left shoulder. Then, twist your torso to the right slowly until you feel you've reached your stretch limit. Hold that position for 30 seconds. Turn around and repeat with your right arm.

Shoulder Shrugs

Another common area for tension is the trapezius. Trust me, I used to be a massage therapist and some people had iron cables where their traps used to be. This tension often leads to neck pain and sometimes headaches. Release the tension by lifting your shoulders as high as you can toward your ears. Really feel them stretching up as high as they can do. Hold for about 5 seconds and release. Let your shoulder drop back down. They'll often feel lower than they usually do if not the first time you do a shoulder shrug then the next. Repeat the shrugs a few times. Do this a couple of times throughout the day.

Hamstrings Stretch

Maintain flexibility in your hamstrings so that you'll never need to ask your kid to tie your shoes for you. One of the simplest ways to stretch your hamstrings is to sit on the floor and extend your legs in front of you. With your legs straight, first pull your toes toward yourself. If your hamstrings are really tight, this might already feel like a stretch.

Next, reach for your toes and bend forward slowly. Watch for rounding of the back to try and get your fingers closer to your toes. This isn't gym class. It isn't about how far you can touch; it's about how much you can stretch your hamstrings, so keep your spine straight and think of folding forward instead.

Hold a comfortable but challenging position for 30 seconds before slowly sitting back up tall.

These stretches are meant to address common areas of tightness and posture issues. They might not work to eliminate all your areas of muscle tension. But, doing these stretches daily could make a significant difference in how well you can move around as well as sit and stand up straight. They might also help prevent problems that could lead to joint pain, decreased mobility, muscle weakness, and poor body alignment. Consider asking your doctor for more stretches or alternatives that could better suit your needs.

See also:

The Best Cardio for Your Calves

Exercises for the Multifidus, the Other Back Muscle

The Rotational Exercises You Need to be Doing

References:

http://www.bbc.com/news/uk-england-27307476
http://health.usnews.com/health-news/health-wellness/articles/2014/05/09/moms-should-you-eat-your-placenta

About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

    

Your website hosts Tony Isaacs and Luella May

Click here to visit our CureZone Health Forum: Ask Tony Isaacs: Featuring Luella May – Natural Health, Cancer, Longevity and Home & Herbal Remedies.

         

Misty*, My Buddy, Little Rascal & Lady the "found dogs" - Official Mascots of The Best Years in Life

*Rest in peace sweet girl - almost 17 years of wonderful memories

   

Mountain Rose Herbs. A Herbs, Health & Harmony Com   

For the best in health information, subscribe to The Best Years in Life Newsletter featuring articles by Tony M. Isaacs

Subscribe to The Best Years in Lifeand The Oleandersoup Forum - Free Subscription
Powered by health.groups.yahoo.com

intraMAX

intraMAX™

100% Organic MicroComplexed™ IntraCELL™ Level IV Technology ~ 415 Nutrients All-In-One, Perfect Whole Foods & Phyto Nutrition ~ Super Energizing ~ All Natural DefenseThe Most Scientifically Advanced, Clinically Proven, Health Promoting Organic Nutritional Supplement Available Today!

Sarka-Jonae Miller's "Between Boyfriends eBook"
When "the one" breaks her heart, Jan vows to change.  Read the book
Hollywood & Vine magazine says "presents a unique twist on the chick-lit genre."
Click on the image above for more details.

The Krill Miracle™

The Krill Miracle™

Concentrated Omega 3, 6 & 9, Many Times More Powerful than Fish Oil

Available Now!
Click on the image for more information

Sutherlandia OPC

The ultimate immune booster and modulator from South Africa

The Best Colloidal Silver on the Planet!

If you would like to donate to help us keep this web site active and growing, click on the button above.   Much thanks! - Tony & Luella

 

The Best Years in Life
P O Box 121 Cooper TX  75432  Phone: 903-886-2436  Fax: 801-926-4273  Email: Dquixote1217[at]gmail.com- (replace [at] with @)

Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.