Flexibility 4
CAT-COW STRETCH. Place your hands directly below your shoulders and your knees directly below your hips. With an inhale, arch your back and lift your head and chest. On the exhale, round your back and lower your head toward your chest like an angry cat. This stretch relieves lower back pain and neck tension.
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SPINAL TWIST. Sitting comfortably cross-legged, bring the right foot over the left knee and twist to the right. You can keep your left leg straight if you have knee issues. This is an excellent stretch to release the muscles of your lower back.
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and reduces the risk of injury while helping to maintain muscle. “It’s what allows us to do
everyday activities like carrying groceries, climbing stairs, and playing with our grandkids,” she says.
STRETCHING Flexibility exercises can be grouped
into one of two categories: static or dynamic. Static stretches are those
performed without movement — in other words, getting into a stretch position and holding the stretch for a specific amount of time. Dynamic stretching refers to
stretches that are performed with movement — for example, using a
TEST YOUR FLEXIBILITY
THREAD THE NEEDLE. On your hands and knees, lift your left arm up and thread it under the right shoulder, resting your left cheek gently on the floor. Repeat on other side.
The “sit and reach” test measures the flexibility of the lower back muscles and hamstrings. Sit down on the floor with your legs straight in front of you. Bend at the waist and reach for your toes. See how far down your hands
can go and make note of the distance. Compare your progress after a month of stretching. Another common flexibility
assessment, the “back scratch” test, measures the flexibility of your shoulders. This can be done seated or standing. Raise one arm overhead and
bend your hand down the back. Take the other hand behind you and try to reach for the overhead hand behind your back. 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 find one shoulder is decidedly more flexible.
Denise Austin demonstrates six simple stretches to improve overall flexibility. Hold each stretch for 10 seconds and repeat two or three times as often as you can.
swinging or bouncing movement to extend range of motion. For warming up before exercise,
dynamic stretching is the most effective, while for cooling down after a workout, static and more passive stretches are best, notes Walker. Passive stretching refers to static stretches that are assisted by another person or stable prop.
DECEMBER 2024 | NEWSMAX MAXLIFE 87
ALEKSANDRA KONOPLIA/GETTY IMAGES AUSTIN/ALEX JAY PHOTOGRAPHY
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