Stretching exercises for the active aging

Stretching exercisesA sedentary lifestyle can negatively affect your health. Stretching exercises are what you need! They will help you feel better and reduce the risk of injury. Stretching exercises help to ensure that the natural amplitude of the joint does not decrease with age. This is especially true in our age of inactivity, when people work and rest mostly in a sitting position. A sedentary lifestyle increases the risk of muscle imbalance, and it affects the body in the same way that a curved wheel affects Cycling. You can live, but the quality of this life is unlikely to suit anyone. Active longevity and youth – this is the main goal of stretching exercises.

Stretching exercises-basic rules

To get the most out of the exercise, you need to follow the rules of stretching.

Preheat the muscles to saturate them with oxygen and improve blood circulation. This can be jumping, swinging your legs, twisting, etc.
Stretch slowly and smoothly without sudden movements.
During stretching, keep your back straight – slouching reduces the flexibility and elasticity of the muscles and ligaments.
Breathe calmly. Inhale through the nose, exhale through the mouth.
A little discomfort is normal during stretching. But not pain-a signal that you overdid it.
The exercises should be performed daily for 10-15 minutes.

A set of stretching exercises

Rotation of the upper body (Fig. 1).

The starting position is lying on your back. Pull up your bent knees so that they “look” at the ceiling.
Place your left hand on your right hip and extend your right arm to the side.
Lower your legs to the left until you feel tight in your lower back. Loosen the support on the second arm, engage the muscles of the upper body. Shutter speed-5 seconds. Then repeat in the other direction.

The pectoralis major muscle

On your knees, put your hand (up to the elbow) on the inflatable ball – this is the starting position.
Stand on your knees so that your shoulders are parallel to the floor. Stretch until you feel slightly uncomfortable. As you inhale, press your hand against the ball for 5 seconds.
Exhale and return to the starting position. The shoulder joint should not be painful. Repeat with the other hand.

Small pectoral muscle

Starting position: put your shoulder on the ball, not your hand, as in the previous exercise.
Bend over and move your shoulder blades towards your spine.
As you inhale, press your shoulder against the ball for 5 seconds.
On the exhalation, take the initial position, then repeat with the other hand.

Lifting muscle of the scapula

Starting position-stand up, throw your hand over your shoulder, between your shoulder blades.
Pull it as low as possible with the maximum turn in the opposite direction (right – if the hand is left, and Vice versa).
On the inhale-hold for 5 seconds. As you exhale, lower your head as much as possible down towards your armpit.

Lunge

Starting position-lunge, foot under the knee straight.
Pull your stomach and lower back “in”.
Move your straight hips forward.
For more stretching, lean sideways, extend the opposite arm over your head.

Rhomboid muscles (Fig. 2).

Kneeling in front of the ball, place the elbow of one hand on it.
Use your elbow to roll the ball left and right.
As you inhale, push your elbow into the ball, moving your shoulder blade as close to your spine as possible. The second hand holds the ball.
Exposure time-2-3 minutes. Then, as you exhale, relax your shoulder blade. The second hand directs the ball to the right or left.

Lifting tendon (Fig. 3).

The initial position-lying on your back, under the waist-a roller of a rolled towel.
Grasp one leg under the knee with both hands and raise the bent leg to a position perpendicular to the floor. Lift your toes up and slowly straighten your leg. Try not to lift your back off the floor or move your hip. Shutter speed-20 seconds.

  • Three stretching exercises

 

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