It's a stretch

 

Sometimes we need a checklist.  Today I offer some essential stretches:

 

1.     Neck.  Tilt the head toward one shoulder.  This can be made more intense by pressing down on the head with a hand.  Repeat other side.  Some people need to be careful making neck circles, so try half circles.

2.     Shoulders.  Circle them forward and back.

3.     Chest.  Stand in a doorway.  Grab the frame with both hands and lean forward until you feel a stretch across the chest.  This can also be done one side at a time.

4.     Sides.  Stand up straight.  Reach one arm as high as possible into the air and then lean toward the opposite side of the body.  Repeat other side.

5.     Back.  Do the Olympic Salute, arms up in the shape of a Y, chest lifted toward the ceiling, abs engaged.

6.     Waist.  Lie on your back on the floor.  Bend your knees toward your chest.  Let them fall first to one side of the body and then the other.

7.     Quads.  Roll to one side.  Keep your thighs in line with each other.  Bend the top knee so that you can reach back and grab your ankle.

8.     Hamstrings.  Sit up.  Extend your legs out straight in front of you.  Reach for your toes (If you have osteoporosis, keep your back flat while doing this).  Both flat back and rounded back versions feel good.

9.     Ankles.  Circle them in both directions and then point and flex feet.

10.  Whole body.  Stand up.  Reach for the sky.  Shake it all out.

 

Feel better?