By stretching regularly, you can
slow down this process and even reverse it, preventing stiff ness and rigidity and keeping your muscles elastic and fl exible. “Research has shown that increased
fl exibility can decrease the risk of injury,” says Martinez. “By having more fl exibility, a joint can move through an increased range of motion before incurring injury.”
MEASURE YOUR FLEXIBILITY Here are two common tests to measure how you shape up.
to extend your hand down your back. Take the other hand behind you at the waist and reach for the overhead hand. Use a towel or strap to help you grasp the opposite hand — and again, make note of the distance between your hands, so you can measure your progress. You will fi nd one shoulder is decidedly more fl exible than the other. “The most common fl exibility
issues we see are lower back and shoulder tightness,” says Martinez. “We can improve this by focusing our stretches in these areas.”
Sit and reach test: This test
has been used since 1952 to assess the fl exibility of the lower back, hamstrings, hip fl exors, and calves. Sit down on the fl oor with your
legs straight in front of you, says Martinez. When you are ready, bend at the waist and reach for your toes. “Your fl exibility is determined by
how far down your legs toward your feet your hands can go, and how close your chest can come toward your legs,” he explains. Keep a record of how far you are able to reach in a notebook, and compare your progress after a month of appropriate stretching.
Spinal twist: This is an excellent
stretch to release the muscles of your lower back. Lie down on your back, bringing one or both knees to your chest. With arms extended out to the sides, gently twist the bent leg(s) to one side and hold. Return to a neutral position and repeat on the other side.
EFFECTIVE STRETCHES The American College of Sports Medicine recommends performing these static stretches after doing an active warmup, such as walking or biking, at least two to three days a week. Each stretch should be held for 15-30 seconds and repeated two to four times. For individuals who are over 65, research has shown that holding the stretches for 60 seconds is more benefi cial.
belt over the fl exed foot and slowly pull the leg toward you until you feel resistance. Slowly release and repeat with the other leg.
Figure four: Tightness in the piriformis muscle, which runs from the lower spine through the buttocks to the top of the thighs, can cause lower back and sciatica pain. To stretch and release this muscle, lie on your back and bend your knees, feet on the fl oor. Place your left foot over your right knee. Grab your right leg with both hands and pull your right knee in toward your body. Repeat on the other leg.
Shoulder opener: To open the shoulder and pectoral muscles, clasp your hands behind your head and squeeze the shoulder blades together.
Ravi recommends checking
with your healthcare provider before starting any new exercise program, including one to increase fl exibility and improve range of motion. There are many classes at gyms
or in community centers that can help address fl exibility issues for all age groups. Meridith Hootstein, a registered yoga teacher from Boca Raton, Florida, teaches fl exibility exercises to seniors using a chair. “Chair yoga helps increase your
range of motion safely,” she tells Newsmax. “For example, if you can’t touch your toes standing up, you can sit on a chair and bend forward to reach them.” Martinez adds: “Patience is the
Back stretch: The second-most
famous fl exibility test measures the fl exibility of your shoulders. This can be done seated or standing. Raise one arm overhead and bend your elbow
Hamstring stretch: To stretch the hamstrings, lie fl at on the ground and using a strap or belt, gently raise one leg overhead. Place the strap or
key. Don’t be discouraged if you don’t see results immediately. The compounding eff ect of repetition is most important to signifi cant and lasting improvements.”
JULY 2023 | NEWSMAX MAXLIFE 83
LIOPUTRA©ISTOCK
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100
