Day Ten
Simple Hand And Leg Stretching Exercises
From a Standing Position. Legs should be shoulder-width apart,arms at your side.
Fully Body Stretch. Inhale slowly and as you do, bring your arms as you do, bring your arms above your head, go up on your toes and reach up as high as you can. Hold a second or two, then exhale, bringing arms down and heels back to the floor. Repeat three times.
Reach-Overs.Drop your right hand down so it touches and trails down the side of your right thigh to your knee, as you lean from your waist to your right. Your left upper arm should be raised close to your ear, left hand pointing to the right. Stretch by moving our left arm a little further to the right. Stretch eight times to your. Then,
Drop your left arm, burl slightly forward And over to the left side, bring up the right arm, and stretch eight times to the left side. This stretches the waist and side of the body.
Neck streches.Stand upright again. Facing forward, tilt your head to the right, so your right ear approaches your right shoulder, and hold a second. Repeat to the left.
Do slowly three times on each side. Then, bring your head forward and down,so thin approaches chest. Hold,then tilt your head back so you’re looking straight up. Repeat three times, slowly.
Now, swivel your head so you’re looking out over your right shoulder. (Keep shoulders facing forward.) Hold. Then turn head slowly to left. Hold Repeat three Times in each direction, remembering to breathe.
Calf Stretch. Especially good for walkers. Stand about two feet from a wall, facing it. Put your palms against the wall, at about shoulder height and shoulder-width apart. Step forward with your right foot so it’s only about a foot from the wall.
Both heels should be on the ground. Bends your right knee and bring your hips gently toward the wall, so you feel a stretch in the back of your left calf. Hold for five breaths. Repeat five times. Reverse legs and repeat.
Sitting Stretches Sit on the floor, with your legs together, straight out in fron of you.
Spine Stretch.Lean forward and grasp your legs as far down as you can without straining—at your lower calfs, ankles or toes. Gently drop your head and stretch your forward. Your elbows should naturally bend and go outside of your legs. Your head should approach your knees,and your back should be rounded. Hold. This stretches thighs, legs and gluteals. Stretch forward eight times. You should feel the stretch in your upper back as you relax the spine.
Side to Side. Sit up and spread your legs as far apart as is comfortable. Then,bring your right heel in to your inner thigh. Your left leg should be out straight. Gently,stretch out over your left leg, reaching both arms forward. Put both hands as far down on you left leg as you confortably can. Bend elbows, drop head , round your back, relax shoulders and gently stretch downward eight times. This stretches your spine and leg muscles. Come up, and reverse, so your left heel is in to your thigh And your right leg is out. Stretch right eight times.
Then with both legs straightened and spread out, put your hands infront of your thighs on the floor and stretch forward, relaxing your shoulders and being your elbows. This stretches your inner thighs.
If you experience any pain as the result of performing these exercises, be sure to check with your doctor. And always be sure to warm up before you stretch
Thanks for patience
MR
