Stretching is important, especially as you age. Without regular stretching, your muscles will shorten and become tight, and it can cause you to lose muscle mass. Lack of stretching and flexibility can also result in injury, and it commonly causes aches and pains in joints and muscles.
Here are 5 simple stretches to practice regularly to keep your muscles strong, flexible, and healthy:
Hamstring Stretch
Sitting on the ground with both legs out in front, bend one knee and pull it in creating a "4" shape with your two legs. Lean forward and reach your hands towards the toes of your straight leg. Hold 8-10 seconds, switch legs, repeat 5 times each leg. You can also hold this stretch position for longer periods of time to get a better stretch.
Side Stretch
Stand up straight while reaching your arms straight above your head. Slowly reach to the left side and hold that pose for ten seconds, return to the middle, and then do the same on the right side of your body.
Butterfly Stretch
Sitting on the ground, bend both legs at the knees turning the soles of the feet inward, and touching each other, mimicking the shape of butterfly wings. Push down slightly on your knees for a deeper stretch.
Chest and Shoulder Stretch
Standing upright, reach your arms behind your lower back and clasp your hands together. Then, pull your shoulders back while pushing your chest forward and upward. Hold this stretch for ten seconds, return to a normal standing position, and repeat.
Quad Stretch
Standing up straight, bend one knee and lift your right foot into your right hand while remaining balanced on your left leg, which is still straight. Hold this position for ten seconds, release your foot, and return to standing upright on both feet. Repeat this move using your other leg. Pull your foot closer to your body and higher for a deeper stretch.
It is always a good idea to add exercise and movement into your daily routine, along with a healthy diet. Make sure you check with your doctor before starting any new exercise program or adding any new stretches into your routine. At LongevityMed, our number one priority is your health. It's what we do, every day, and our specialty. We want to help you on your journey to better health and longer life. Contact us today to schedule a consultation.
