Cold muscles are tight and don’t have much stretch in them. Instead, warm up for five minutes or more before you stretch any muscle that you hold.
A little light running, a few minutes warming up in the sun, or even a warm bath will be enough to get your muscles moving and active before you stretch.
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Your muscles need oxygen throughout the stretch so take good deep, slow breaths as you stretch.
Holding your breath can also raise blood pressure. Simple stretches such as shoulder rolls don’t require that you hold them, but other stretches such as quadriceps stretches should be held for at least 20 seconds. 60 seconds is even better.
Remember to breathe throughout the stretch.
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We should be stretching to stay limber and flexible, but if we stretch in a way that overstresses muscles or tendons, we can cause strains or even sprains while stretching.
Not all injuries come as a result of a single, bad stretch, either. Repetitive stretching that’s improperly done can cause injury over time.
Ideally, we should not wait until an injury occurs to begin stretching to relieve the pain or regain mobility. We should stretch every day.
As we age, we begin to lose flexibility and range of motion, especially in the shoulders and low back, which can then lead to other mobility issues.
Fortunately, age-related loss of flexibility can be reversed with a daily stretching program.
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Hip Stretch
Sit in a chair and cross your right leg over your left. Hold for 30-60 seconds. Put both feet back on the floor. Cross your left leg over your right. Hold for 30-60 seconds.
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Back Stretch
Lie on a hard, flat surface face down. Lift up to your forearms for 30-60 seconds. Take a rest, if needed, and then lift up to a pushup position for 30-60 seconds.
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Neck Stretch
Lie on a hard, flat surface, and place your hands beneath your neck. Leave the top of your head on the surface while you pull upward with your hands gently stretching your neck for 30-60 seconds.
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Neck, Back and Shoulder Stretch
Lie on a hard, flat surface with your arms outstretched to your sides. Hold for 30-60 seconds and allow your upper back, shoulders and neck to stretch.
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