Chances are it’s been years since you could touch your toes. You’re not alone. The trouble with losing your flexibility as you get older is that you lose your full range of motion, and that poses a problem if you want to be active (or, frankly, even if you don’t). Flexibility protects you against injuries and pain. It can also help you maintain good posture, But it won’t happen naturally, given today’s sedentary lifestyles. You have to work at it.
The Clean-and-Stretch Series
Here’s a great stretching routine that’s so simple you can even do it in the shower. Just make sure you have a slip-free shower mat and you’re careful not to fall. If you’re at all unsteady in the shower, or you get dizzy, do these stretches on dry land.
1. Calf stretch
Stand several inches from the back wall of the shower (or another wall). Place your forearms on the wail, Extend your right leg about 2 feet behind your left. Lean forward, bending your left knee and keeping the heel of your right foot down. Repeat on the other side
2. Quadriceps stretch
Relax your lower back. With your left hand on the shower wall for balance, bend your right knee, grab your foot, and pull it toward your buttock until you feel a gentle stretch along the front of your thigh (quadriceps). Do not try to a touch your foot to your buttock, do not pull the foot to either side. Repeat on the other side.
It doesn’t take much—just a few simple stretches performed once or twice a day. Not only does stretching help keep your body limber, it’s a terrific way to relax and relieve tension, Our stretching routine is so simple that you can even do it in the shower, (It’s best, and safest, to stretch muscles when they are warm—as they are in the shower or after physical activity.) Stretch to the point of tension but not pain And never bounce while stretching; instead, move into the stretch slowly, and hold the position for 30 second.
3. Shoulder stretch
Place your right foot several inches in front of your left. Keeping the heel of your left leg on the floor, slowly lean forward, without rounding your back, until you feel the stretch in your the wall for support.) Switch legs and repeat
4. Shoulder stretch
While standing, grab your right elbow with your left hand and pull it straight across your chest until you feel a gentle stretch in the back of your shoulder.
5. Neck stretch
Keeping your head in line with your shoulders (in other words, don’t bend t forward or backward), slowly bend your neck to the side until you feel a hamstring.(You may want to put your hands on gentle stretch along the opposite side f your neck. Repeat on the other side.
