There are many varied (and fun!) ways that we can incorporate stretching into our everyday activities. For example, while sitting in a chair, reach down and touch the floor. Allow your right hand to touch the floor beside your left leg as you breathe easily; then, switch sides by touching the floor beside your right leg with your left hand. As you repeat this several times, you will stretch out your lower back. If you vary this by extending your legs, you will additionally stretch the back of your legs. Another variation while sitting in a chair is to bend to the side and walk your fingers down the chair leg as far as you can go; then, try the other side. This stretch is good for your torso.

If you have been following the Basic Exercise format presented in the May/June issue, congratulate yourself! It’s now time to incorporate some stretches into your routine. A wonderful thing to do when you have finished your walk is to do some flexibility (stretching) exercises.

The quadriceps muscles (front of thigh) should be stretched after every walk. A simple way to stretch your quadriceps is to stand on one leg (behind a chair for balance) and bend one knee as through trying to kick your bottom with your heel. (Hint: Your bent knee will be pointing straight down while keeping your knees together). If you are quite flexible, you can grab the top of the foot with the same side hand and pull your heel into your bottom. Don’t do this if you have knee pain!

Don’t forget about your calf muscles. Sometimes, these muscles will cramp after exercise, especially if you haven’t stretched them or if you haven’t had enough water for the day. A good rule of thumb about how much water to consume on a daily basis is to divide your body weight in half; this amount equals the number of ounces you should be drinking daily.

To stretch your calf muscles, stand behind a chair with your hands resting on the chair back. Put one foot in front of the other (stride position), both feet pointing in the same direction. Bend your front knee so that the knee is in line with your ankle. Now, straighten the back leg and press that heel onto the floor. Hold the stretch for 10 to 30 seconds. (The longer you hold a stretch, the better.) Change foot positions and do the same stretch on the other leg. If you do this stretch right, there won’t be any question in your mind as to where your calf muscles are located!

Your hamstring muscles are found at the back of the thigh. These muscles also need to be stretched. There are a number of ways to stretch your hamstrings. One way is to sit on the edge of a chair and straighten your legs, with your feet flat on the floor. Now, lean forward until you feel a stretch in the back of the legs and your lower back. (Again, hold the stretch for 10 to 30 seconds or more.) Another good way to stretch your hamstring muscles is to put your foot on a raised object (a chair or a stair) and straighten that leg while keeping the knee of the leg you are standing on slightly bent. Point the toes of the straightened leg away from your body and lean toward that leg. Hold this stretch for 20 to 30 seconds. Remember, the longer a stretch is held, the better.

Stretching exercises will help you stay limber. If stretching is all you can do right now, that’s fine. It’s a start! Do your stretches at least three times a week, with the goal of doing a little stretching everyday. Always stretch warm muscles, and always stretch after endurance and strength exercises. Stretch every muscle that you used during your endurance or strength routine. Move slowly into position; never jerk or bounce. Stretching may cause mild discomfort but should never cause pain!

Next issue we will explore balance and how we can improve what balance we have or get back what we’ve lost!