Let's Get Flexible for February!
Head, shoulders, knees and toes, knees and toes! Who can touch all of these without groaning? Flexibility is our keyword for the month of February. Flexibility is the quality of bending easily without breaking and the willingness to change or compromise. As we age, we may lose our ability to bend or change.
Flexibility:
* Improves performance in physical activities and ability to do daily activities
* Decreases risk of injuries
* Helps joints move through their full range of motion
* Increases muscle blood flow
* Enables muscles to work most effectively
Everyone can benefit from stretches. Resident Asher demonstrates the stretches below:
- Standing quad stretch (front of thigh) Stand tall, bring one leg behind you and bring the foot to your rear end; hold foot with one hand, balance if able, or hold on to a wall or chair. Hold for 30 seconds and then switch legs.
- Hamstring stretch (back of thigh) Sit with your legs out in front. Reach your arms forward toward your toes. Hold for 10 seconds, then slowly sit upright, chest out, head up. Repeat 3-4 times.
- Piriformis stretch (rear end) Lay on your back with both legs extended up, heels to the ceiling. Take one leg and cross the foot over the other at the knee. The top leg should be bent at the knee. Use the opposite hand to apply firm but not hard pressure on the bent knee pushing outward. Or reach with both hands behind the straight leg and pull the leg toward you slowly. Hold for 10 seconds, then bring back to resting position. Repeat with the opposite leg. Do this 3 times.
I hope to see you out and about, hope this helps, and if you have any questions, please send me a text at 503-349-7532.
Here's to your health,
Jan