 As you age, your stride shortens, because muscles, ligaments,and tendons shrink and lose elasticity. Eventually, as the years go by, if you don’t take preventative measures, there is almost no stride at all. The shrinking of the tendons and ligaments makes it a lot easier to pull muscles. Without the flexibility in
your joints, you lose your erect posture. Your head juts forward, and your shoulders slump forward. You can only imagine how this affects your internal organs. By impairing their foundation your organs get cramped. In extreme cases, they can become dysfunctional.
The way you respond to this stifling and shrinking of your normally resilient body is to invite circulation through stretching. The body becomes, not only stronger, but also more attractive. Injuries will become far less frequent. Stretching makes you feel one heck of a lot better. Your body can become more agile and resilient no matter what you have done or failed to do over the years. What you have done all your life, you can undo by
stretching and restore flexibility, agility, and balance. You can get that wiggle in your walk back, and you will walk tall again.
In the morning, your alarm goes off. Sleepily, you crawl out of bed. Without even thinking about it, you reach up with your arms toward the sky, a good long stretch, to get your juices going. That’s a good start.
You should start every day with ten minutes of stretching. If every day seems like impossibility, do ten minutes of stretching at least 4 or 5 times a week. Stretching should be done in a relaxed and unhurried way. It is not necessary nor is it a good idea to push yourself to the point of pain. You might find some of the stretches uncomfortable at first, because you will be working muscles that you have forgotten you had. Be sure to breathe.
This sounds obvious, but many people hold their breath when pushing or pulling. Your muscles need the oxygen. Slowly move through a full stretch. Don’t bounce. You will be amazed how good the exercises described here can make you feel.
Tight joints and muscles are typically the result of inactivity. “If you don’t use them, you lose them.” Your body is like a car. If you park it for an extended period of time, it deteriorates. Stretching reverses this process in the human body. Staying limber means you can enjoy your normal activities well into your golden years. Keeping up a stretching routine accomplishes all of the following:
- Reduce muscle tension
- Prevent muscle and joint injuries
- Improve circulation
- Improve balance and flexibility
- Improve coordination and agility
- Increase range of motion
- Strengthen your tendons, ligaments and muscles.
- Improve Sex Function
Begin each session with a five-minute walk just to warm up your muscles, and then move on to an easy stretch. Go to the point where you feel a mild stretch of the muscles, and relax. The feeling of tension should subside as you hold the position. If it does not, ease off slightly and find a degree of tension that is comfortable. Learn to listen to your body’s signals. If I am feeling particularly tight, sore, or tense during the
day, I pull out a few of my favorites in the evening and stretch to relieve my tension.
(Note: Be sure to consult your physician before beginning any stretching or exercise program, particularly if you’ve been inactive for a long time.)
Following are some of my favorites.
The Sprawl
Lie on your back with your arms overhead, point north, and your feet pointing south. Stretch your arms, shoulders, spine, abdominal muscles, feet, and ankles by reaching with your hands and pointing with your toes, as if you were being pulled in two different directions. Try pulling in your abdominal muscles with each stretch. This is a great exercise to start the morning.
 One-legged Curl and Two-legged Curl
While still on your back, bend one knee and gently pull it toward your chest to stretch the lower back and leg. Keep your head on the floor, if possible. Don’t forget to stretch both sides. After pulling one leg at a time to your chest, pull both legs to your chest. Concentrate on curling your head up toward your knees.
 Lower Back Stretch
Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. Tighten your butt and abdominal muscles to relieve the tension in your lower back. Hold for several seconds, and then relax. Next move your arms flat along the sides of your body, take a deep breath, and slowly raise your trunk off the floor. Slowly exhale and lower your body back to the floor.
 Neck Stretch
From the starting position of the last stretch, turn your chin toward your right shoulder, keeping your head to the floor. Turn your chin only to the point of an easy stretch. Hold, and then stretch to the other side.
The Crunch
Beginning from the same position, only with your fingers interlaced behind your head – as if you were going to do a sit up slowly pull your head forward until you feel a slight stretch in the back of the neck. Hold for several seconds, and then lower your head back to the floor. This exercise helps reduce tension in the neck and upper-spine areas, where headaches often originate.
Inner-Thigh Gravity Stretch
While still on your back, place the soles of your feet together and allow gravity to pull your knees apart, stretching the inner thigh and groin areas. Hold for several seconds, and relax.
 Sitting Inner-Thigh Stretch and Hamstring Stretch
While sitting on the floor, place the soles of your feet together much as you did in the last exercise. Bring your heels to a comfortable distance from your crotch. Grab your feet and toes with both hands and gently pull your upper body forward to again feel an easy stretch in the inner thigh and groin areas. Do not bend forward from your neck. Begin the move form the hips, keeping your lower back flat and your eyes looking straight
ahead. Hold for several seconds, if possible, without strain, and then release. Keep your elbows on or near your knees to help enhance the stretch. Once the tension has diminished, increase the stretch by gently pulling yourself forward even more.
You have seen the Hamstring Stretch. Runners often use it to stretch the hamstrings, the group of tendons at the back of the knees. Straighten the left leg and tuck the right leg up next to you so that the sole of the right foot is facing the inside of the left upper thigh. Do not “lock” the straight leg. Stretch the upper left hamstrings by gently bending forward from your hips, with your foot upright, toes and ankle relaxed, eyes straight ahead.
Use a towel if necessary – it will help you keep the stretch. Grasp the ends and wrap the towel around your foot. Bring your torso forward by pulling on the towel, using your foot as a brace. Then repeat with the other side.
 The Toe Touch
From the starting position of the last stretch, slowly bend forward from the hips, as if you’re trying to touch your toes. Keep your knees slightly bent to avoid stress on the lower back. Let your neck and arms relax to the point where you feel a slight stretch in the lower back, hips, groin, and hamstrings. Hold this position for several seconds until you’re relaxed. Some of you may even be able to touch your toes.
Step 'n' Stretch
Place the ball of one foot on the edge of a step on a staircase, with your heel hanging over the edge. Lower your heel below the level of the step to stretch your Achilles tendon and ankle. (This one will be especially beneficial to those women who have worn heels since junior high.) Keep your leg straight. Hold on to the railing for balance if you need to. Do not bounce.
Wing over
Raise your arms overhead and hold your right elbow with your left hand. Allow your right hand to dangle behind your neck. Gently pull your elbow behind your head to stretch your triceps and the top of your shoulders. Hold for several seconds and release, and then stretch the other side.
Deep Breathing
Although this is not really a stretch, the additional oxygen it provides will do wonders for your vitality. Breathe deeply, swelling your lower abdomen to its fullest, like a baby lying on its back. Then exhale slowly returning your stomach to normal. Repeat several times. If you see spots in front of your eyes or if you feel faint, stop and relax. As you get used to the rush of oxygen entering your system the spots will slowly disappear. You can perform this
exercise throughout the day – while driving, at your desk, or in bed. It’s a great pick-me-up. Use it to relax when you find yourself in a particularly stressful situation or at the end of along day.
Posture
Posture and balance are prerequisites to a healthy body. Gravity is constantly pulling down anything we don’t hold up. Obviously, the more you slump, the more you lose flexibility. If we were to draw an imaginary line, it would run upward from a point slightly in front of and between your ankles through the midpoint between your knees, your pubic bone, your navel, the midpoint of your sternum, the mid-tip of your chin, between your eyes and straight up
through your forehead.
The arches of your feet should be relaxed and slightly raised on the inside. Your ankles, knees, hips, eyes, and ears should all be at the same level horizontally. Your arms should be relaxed and your hands and finger-tips should be level. If this doesn't come naturally, practice. One exercise is to stand with your back against a wall. Your heels, buttocks, shoulders, and the back of your head should be pressed against the wall. Another is a technique
taught to me by Dr. Perry. Imagine yourself with 5 helium-filled balloons tied to your body – one red balloon attached to the top of your head, two white balloons attached to each pectoral muscle, and two blue balloons attached to the top of each hip bone. These balloons are gently, but firmly, lifting your head, chest, and hips. It is as if you are literally stretching the knots out of your spinal chord. In a few weeks, you should feel more graceful,
more confident, and even younger. Now walk as if you were 6 feet tall.
These exercises should be repeated 3 times for beginners, and they can be done whenever and wherever you feel comfortable. The benefits you will derive will be well worth the effort.
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