March 27, 2006
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March 24, 2006, Issue #036
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How to Improve Your Flexibility in Ten Minutes a Day
Here is a simple flexibility routine that stretches all major areas of your body and offers plenty of room for modification. Perform this ten-minute sequence at least once a day for two weeks and you’ll start to see the difference in your body’s flexibility.
Hold all stretches for a minimum of ten seconds.
Do not bounce or pulse, and do not stretch beyond your comfort level.
If you feel pain, stop immediately and consult a medical professional.
1. Stand with your feet about shoulder-width apart and your arms resting comfortably at your sides. Take a deep breath and raise your arms above your head as you inhale. Exhale as you bring your arms down. Repeat this movement four times.
2. Bring your right arm up overhead and bend your elbow. Take your left hand and place it on the right elbow and gently press back and hold to stretch the triceps. Repeat the movement with the opposite arm.
3. Bring your right arm across your chest as though you were hugging yourself. Use your left hand to gently press the upper arm against the chest and hold. Repeat the movement with the other arm.
4. Raise both arms over your head, lace your fingers together with your palms facing up, and press toward the ceiling to stretch the biceps, spine, and abdominal muscles.
5. Bend forward at the waist, only as far as comfortable, and let your arms hang down and hold. This stretches the back and shoulder area.
6. Kneel on your hands and knees, lower your head slightly, and pull in your abdominal muscles as you round your back up like a cat and hold. This stretches the spine and works the core muscles.
7. Lie face down on the floor with your palms flat on the floor near shoulder-height. Gently lift your upper body up only as far as is comfortable for you and hold. This stretches the abdominal muscles.
8. Sit on the floor with both legs extended in front of you and feet slightly more than shoulder-width apart. Lean forward as far as comfortable while keeping your back straight, place your hands on the floor between your legs, and hold. This stretches the spine and hamstring muscles.
9. Gently roll backwards until you are lying on your back. Bend both knees so your feet are flat on the floor. Place the ankle of the right leg just above the left knee. Lift the left leg and gently press back the right leg and hold, stretching the hamstring and gluteal muscles. Repeat on other side.
10. Extend your legs flat on the floor and extend both your arms over your head. Tense your body from head to toe for a count of five. Release; then repeat. When you are finished, roll on your side and push yourself up from the floor.
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Tips for Safely Improving Your Flexibility and Minimizing Muscle Pain
Stretching software lets you create instant flexibility routines based on your goals.