F
LEXIBILITY
Adequate flexibility is the ability to move your limbs and joints easily
(through a complete range of motion) the way you need to in order to meet
the callenges of daily life. Fortunately thereís a positive reinforcing cycle
between flexibility and activity. Adequate flexibility enables you to maintain
an active lifestyle, and an active lifestyle makes an important contribution
to maintaining adequate flexibility. These relationships grow stronger the
older we become.
When should I stretch?
Any time is a good time to Stretch. In the morning it can work out the kinks
in your back, at work, you can relax your neck and shoulders, and after
work stretch out your lower back. However, your should never do your
stretches before you have had a chance to warm your body up.
How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight
ìtuggingî sensation on the muscles involved. Donít stretch to the point you
feel pain, and donít bounce you could pull a muscle. Hold each stretch for
10 to 20 seconds. Exhale through the stretch, and breathe slowly. This will
keep you from bouncing.
1. Calf ( back of lower leg)
a. Straight knee start with the leg to be stretched approximately
three feet from the wall and the opposite leg on step forward.
Lean toward the wall, keeping your heels down and feet turned
in slightly.
b. Bent knee start same as above, but move approximately one
foot closer to the wall and bend the knee of the back leg to be
stretched.
c. Repeat using the other leg.
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