Stretching: Improving Flexibility (Health Blog Series, Post #7)
So today we're going to work on flexibility! :D But first, how did your homework go? Did you do it? Have you noticed a difference? Let me know in the comments! ^-^ (Here's the last post, if you're curious.)
There are many ways to improve your flexibility, but today we're just going to look at three simple steps to help you get started.
Step One: Warm-up
This is important, because stretching your muscles before a warm-up can cause injury, and we don't want that. In fact, it's better to do a full workout before stretching. Continue doing your balance exercises from last week, and then walk briskly or bike for twenty minutes to half an hour.
Step Two: Dynamic Stretching
When I say stretching, you probably immediately produce an image of you sitting on the floor and reaching for your toes, or something similar. We're not doing that yet, so hold your horses.
Dynamic stretching is more like a form of exercise than you were probably expecting. An example of this kind of stretch is swinging one leg up as high as you can while keeping it straight. In martial arts, this is known as a stretch kick. (For a martial arts twist, and to improve balance, try this without wall support and keeping your hands in a guarding position.)
Another dynamic stretch you can do is called an inch worm. Start from a pushup position, and walk your feet up to your hands as close as you can. Then walk your hands forward into the pushup position again. (You can check out this list of dynamic stretches for more.)
Step Three: Static Stretching
Static stretching is more like what you're probably familiar with. It's a stretch done from an unmoving position, hence the 'static.'
One example of this kind of stretch is the ubiquitous reaching for your toes. Another is to pull one leg in so your foot rests on your knee, and reach for the toes on the outstretched foot. There are a great number of static stretches for the different muscles in your body.
Step Four: Homework! :D
Yes, you have more homework. ^-^ First, pick your dynamic and static stretches. You can ask your doctor for stretches he or she thinks would benefit you, or you can find your own. If you choose that method, however, take care to avoid injury and make sure you are doing it properly!
Next, start your workout list. For now, it should be something like this:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Stretching - Five minutes
Obviously this will change depending on your schedule, your individual needs and your own level of fitness and flexibility, but that's a basic outline. Do this (or your own version) three nonconsecutive days a week.
Let me know how you're doing, and post below. :) Good luck, and have fun!
There are many ways to improve your flexibility, but today we're just going to look at three simple steps to help you get started.
Step One: Warm-up
This is important, because stretching your muscles before a warm-up can cause injury, and we don't want that. In fact, it's better to do a full workout before stretching. Continue doing your balance exercises from last week, and then walk briskly or bike for twenty minutes to half an hour.
Step Two: Dynamic Stretching
When I say stretching, you probably immediately produce an image of you sitting on the floor and reaching for your toes, or something similar. We're not doing that yet, so hold your horses.
Dynamic stretching is more like a form of exercise than you were probably expecting. An example of this kind of stretch is swinging one leg up as high as you can while keeping it straight. In martial arts, this is known as a stretch kick. (For a martial arts twist, and to improve balance, try this without wall support and keeping your hands in a guarding position.)
Another dynamic stretch you can do is called an inch worm. Start from a pushup position, and walk your feet up to your hands as close as you can. Then walk your hands forward into the pushup position again. (You can check out this list of dynamic stretches for more.)
Step Three: Static Stretching
Static stretching is more like what you're probably familiar with. It's a stretch done from an unmoving position, hence the 'static.'
One example of this kind of stretch is the ubiquitous reaching for your toes. Another is to pull one leg in so your foot rests on your knee, and reach for the toes on the outstretched foot. There are a great number of static stretches for the different muscles in your body.
Step Four: Homework! :D
Yes, you have more homework. ^-^ First, pick your dynamic and static stretches. You can ask your doctor for stretches he or she thinks would benefit you, or you can find your own. If you choose that method, however, take care to avoid injury and make sure you are doing it properly!
Next, start your workout list. For now, it should be something like this:
Balance Exercises - Five minutes
Walking or Biking - Twenty to thirty minutes
Stretching - Five minutes
Obviously this will change depending on your schedule, your individual needs and your own level of fitness and flexibility, but that's a basic outline. Do this (or your own version) three nonconsecutive days a week.
Let me know how you're doing, and post below. :) Good luck, and have fun!
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