• Ken Belveal

Find stretch time!

Updated: Jun 22

It is easy if you add it to everyday life. Read on for 4 tips to solve your lack of time.

Stretching does not have to take a long time. You also do not need to be warmed up to stretch if you:

  • Stretch slowly

  • Stretch the right muscle

  • Stop if there is any pain

Benefits of stretching include:

  • Improves posture

  • Helps reduce stress

  • Promotes circulation

  • Decreases the risk of low back pain

  • Increases range of motion

  • Decreases muscle stiffness

Follow these simple, timesaving stretch ideas

Stretch every time you get up. My dog does, and people think he is a puppy. He certainly acts like it. He is 12! Must be something to this. Upper body stretches can be done as you are walking from one place to the next – say from the bedroom to the kitchen. Hold each stretch for as long as it takes to get where you are going or 15 to 30 seconds.

  1. Chest – interlace hands behind your head and spread your elbows as wide as possible.

  2. Middle back – interlace hands out in front and push them as far away from your body as possible.

  3. Shoulders – grab the left shoulder with the right hand. Grab the right elbow with the left hand and pull across body.

  4. Triceps (back of upper arm) – reach up with the left hand then touch the back of the neck by bending the elbow. Grab the left elbow with the right hand and gently pull toward spine.

  5. Biceps (front of upper arm) – arms straight down by side with hands pointing backward. Raise arms behind you as far as possible.

Stretch your calves while brushing your teeth. You have got to brush your teeth anyway so why not add this in.

  1. Put your elbows on the counter then step back with one leg making sure that foot is pointing straight forward, and the knee is locked.

  2. If you use an electric toothbrush that has a timer, split the time in half and switch sides.

I do this stretch in the morning to stretch the gastrocnemius – the longer of the two calf muscles. At night I keep the back knee bent to stretch the soleus (the shorter one) – you will feel this more in your Achilles tendon.

Stretch while watching TV. This is a great time to stretch your hips and thighs by using a sofa.

  1. Front of thighs – Hold on to the back of the sofa. Bend your right knee and grab your ankle. Try to keep the knees together as you push your hips forward.

  2. Back of thighs – hang on to the side of the sofa then put one foot on the cushion with the toes pointing straight up and the knee locked. Lean forward chest to knee.

  3. Hip rotators – while sitting on the sofa, cross the right ankle over the left thigh then lean forward chest to knee.

You are on the pot anyway. You want to limit the amount of time on the toilet, but you can stretch your neck while you are there.

  1. Tilt your neck to each side.

  2. Turn and drop chin to armpit.

  3. Look up and down.

I hope this gives you some ideas for stretching during the things you do anyway.


Enjoy!

16 views2 comments