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Stretching: The Most Needed and Under Utilized Component of Physical Fitness
What is the first thing a cat does after it wakes up from one of its many naps? Right, stretch your body. You should take lessons from her because she is still flexible and flexible even though she is old.
Keep your ankles flexible and strong and your balance will improve. Keep your pelvis flexible and strong and your back pain will decrease. Flexibility plays a major role in staying active as you age. By being more flexible, you will look younger and be able to do more of the things you did when you were younger.
The old adage about if you don’t use it you lose it is very important when you get older. As you age, you naturally become stiffer for many reasons; disuse is the main one, arthritis is another common complaint, and tight muscles due to inactivity. There is a decrease in flexibility as you age, especially if you are inactive, due to changes in the connective tissue in the muscles, ligaments, joint capsules and tendons.
Because you walk less, you become stiffer, and being stiff makes you move less. It’s a vicious circle. You should incorporate full body stretches into your daily routine. You will be amazed at how quickly you will become more flexible and flexible.
Flexibility is one of the five components of being physically fit. Muscular strength and endurance (muscular fitness), cardiorespiratory fitness, flexibility and appropriate body composition (fat to lean ratio) are all components of being in shape. De-stressing is another factor that is sometimes added.
Flexibility work will help you maintain joint range of motion. Be sure to do wrist and ankle hoops to help with mobility.
If you are still driving, it is very important to keep your neck moving. If you can’t look over your shoulder to see where you’re going when you’re backing up – you’re in big trouble.
Aging is associated with changes in the elasticity of the connective tissue and these changes result in a significant decrease in flexibility and range of motion. Although the decrease in flexibility and active range of motion are noted in most of the elderly, there is definite evidence that suggests that the decline of these areas is due mainly to disuse, and that not all older individuals lose flexibility at the same rate.
Stretching exercises that emphasize range of motion and flexibility have been shown to increase ankle, knee, and lower back flexibility.
Examples of flexibility exercises for the ankles would be ankle circles with the toes pointing away from the body and then pointing towards the ceiling. While most people prefer to do these exercises while sitting – I challenge you to do them while standing and challenge your balance as well. If these exercises are not practiced, you will lose the ability to pick up your feet when you walk and you will tend to throw on them causing stumbling and ultimately falling.
To keep your knees flexible and strong, try sitting in a chair and then stand up. Do this at least ten times and then rest. Do another set if you can. This exercise not only strengthens the knees and keeps them flexible, but also strengthens the quadriceps (front of the thigh). By keeping your quadriceps strong, you will be able to take care of yourself and stay independent.
Using an exercise ball is the best way to keep your pelvis flexible and strong. Just sitting on the ball is a challenge for most people and doing this is very good for you. When you become more comfortable on the ball, start moving your hips in a circle trying not to move your knees. Pretend you are in a box and make sure the ball hits every wall of the box. Be sure to change the direction of the circles and make equal amounts in each direction. You will probably prefer one direction over the other – that’s normal. By keeping your pelvis flexible and strong, you decrease the chances of back pain.
Pets have the luxury of lying down after their nap because they know they need to be fed and cared for. Anyway, I was watching a young elk this morning and when he got up, he went straight to eating. I think survival is the first thing that comes to mind in wild animals. Since you are domesticated – you should take time to stretch and relax. Yoga and Tai Chi are just a couple of suggested classes that will help with flexibility, balance and strength.
A good rule of thumb is to stretch the muscles you are working. When you stretch after work, you relieve the possibility of blood in your extremities so that you avoid muscle cramping later in the day.
Nothing improves your mood more than exercise. Your body craves movement and when you give it what it wants, it will reward you for years and years!
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