Bill U.
I have a simple approach to stretching that seeks to hit every key part of the body, ensuring movement in multiple directions for each part, and stretching each limb as much as possible during the movements.
I started at the top with my head and do neck rolls, rolling my head around my shoulders, and be careful if you have any neck problems. Do not overexert if you do have neck trouble. But I do 20 neck rolls of the head from left to right, and then reverse it to do 20 rolls from right to left.
They know you’re in my arms and hold them out straight to the sides, parallel to the floor. Then rotate them forward to back for 20 reps and after that reverse direction and go back to front for 20 reps. Then put your arms down at your side.
After that, it’s what I called torso swings where you simply lift your arms a bit and then rotate your torso back-and-forth with your arm, swinging not wildly, but under control. Since you’ll be going in both directions back-and-forth, I do account of 40 of these swings.
At that point, I feel like it’s time to stretch the back by just simply bending over and reaching for the floor. Again, be careful not to overstretch if you have a back problem I find that it helps a lot if I concentrate on my breathing while I’m reaching for the floor, and if I breathe slowly on the exhale, there will be more relaxation in the muscles so that you can get closer to the floor and I’ll do that 5678 times of exhaling and stretching in for an old guy. I can usually reach the floor.
Last is the legs and for this I get on my back on the floor and just simply do leg lifts of bringing the knee of one leg up towards my chest and holding it for a while, using your hands underneath your knees to keep it in place and stretch the leg primarily the hamstring For a minute or so. And then do the other lake in the same way.
Throughout all of this, I believe breathing is an important aspect to breathe out deeply and slowly and breathe in deeply and slowly.
I hope this is helpful and that you find it useful in your exercise program.
I started at the top with my head and do neck rolls, rolling my head around my shoulders, and be careful if you have any neck problems. Do not overexert if you do have neck trouble. But I do 20 neck rolls of the head from left to right, and then reverse it to do 20 rolls from right to left.
They know you’re in my arms and hold them out straight to the sides, parallel to the floor. Then rotate them forward to back for 20 reps and after that reverse direction and go back to front for 20 reps. Then put your arms down at your side.
After that, it’s what I called torso swings where you simply lift your arms a bit and then rotate your torso back-and-forth with your arm, swinging not wildly, but under control. Since you’ll be going in both directions back-and-forth, I do account of 40 of these swings.
At that point, I feel like it’s time to stretch the back by just simply bending over and reaching for the floor. Again, be careful not to overstretch if you have a back problem I find that it helps a lot if I concentrate on my breathing while I’m reaching for the floor, and if I breathe slowly on the exhale, there will be more relaxation in the muscles so that you can get closer to the floor and I’ll do that 5678 times of exhaling and stretching in for an old guy. I can usually reach the floor.
Last is the legs and for this I get on my back on the floor and just simply do leg lifts of bringing the knee of one leg up towards my chest and holding it for a while, using your hands underneath your knees to keep it in place and stretch the leg primarily the hamstring For a minute or so. And then do the other lake in the same way.
Throughout all of this, I believe breathing is an important aspect to breathe out deeply and slowly and breathe in deeply and slowly.
I hope this is helpful and that you find it useful in your exercise program.
