Flexibility exercises – Staying Healthy – Exercise


Flexibility exercises involves stretching, loosening up and
bending. These exercise helps muscles and joints to perform their full range of
movement with suppleness and ease and help to reduce stiffness and keep your
joints flexible.

It’s never too late
to start exercising. Even old people can get stronger, improve their moods and
reduce the risk for serious illness by putting more activity in to their daily
lives. If you are out of shape, always check with your doctor before beginning
any exercise programme. Try out these simple exercises.

Calf Stretch

  • Stand at an arm’s length away from a wall. 

  • Place your palms flat against the wall.  

  • Extend your right leg behind you 2 to 3 feet and
    press your right heel to the floor. 

  • Keep both heels flat against the floor. 

  • Hold, relax.

  • Repeat with the left leg.

Calf Stretch


Quad stretch

  • Stand with your right hand resting on a chair or
    a table for support.

  • Bend your left leg behind you.

  • Grip the top of your left foot with your left hand
    and slowly pull the heel  toward your rear until you feel a stretch
    in your quadriceps  (front thigh). Be sure to keep your hips
    and knees  aligned, and don’t  lock the knee of your supporting
    leg.

  • Hold, relax, and repeat with your other leg.

 

Quad stretch


Hamstring stretch

  • Loop a  towel or rope under the arch of your
    foot  and lie flat on your  back, legs straight out on the
    floor.

  • Keeping your knees straight pull your left leg off
    the floor until you feel  a stretch. Be sure to keep your back
    pressed to the floor throughout the stretch.

  • Hold, then repeat with your other leg.

Hamstring stretch


Lower Back Stretch

  • Sitting on the edge of a chair, bend at the waist,
    dropping your head and chest  to your legs while reaching your
    hands toward your ankles. 

  • Keep your belly tight.

Don’t do this exercise if you have radiating leg pain.

Lower Back Stretch


 


Exercise for the Lower
Body


 Inner thigh lift

  • Lie on your right side, boosting your upper body
    on your right elbow and supporting your head on your hand.

  •  Bend your left leg, placing your foot flat
    on the floor, keeping your right leg extended and slightly forward.
    Using your inner-thigh muscles, lift your right leg toward the ceiling
    at least 6 inches.

  •  Hold, and then slowly lower. 

  • Repeat on the other side.

Inner thigh lift


 Outer Thigh lift

  • Lie on your right side, boosting your upper body
    on your right elbow and  supporting your head on your hand. 

  •  Extend both legs so that they are in line with
    your body.

  •  Slowly lift your top leg to form an 80-degree
    angle, and then lower. 

  • Repeat on the other side. 

Outer Thigh lift


Abdominal Crunch

  • Lie on your back, knees bent, feet flat on the floor
    an shoulder-width apart.

  • Lightly support your head with finger tips, elbows
    out. 

  • Raise your head, shoulders, and upper back a few
    inches off the floor.

  • Put your chest forward and keep your eyes on the
    ceiling. Do not crane your neck forward when you lift. Keep about
    a fist-size space between your chin and chest.

  • Come up about  30 degrees, hold  and then
    slowly lower yourself back down. Don’t  let your upper back rest
    on the floor and return to the  starting position.

Abdominal Crunch


Seated Leg Lift

  • Wearing ankle weights, sit on a chair or bench with
    your back straight and feet flat on the floor. Grasp the sides of
    the chair for balance if needed.

  • Slowly lift your left foot until your calf is in
    the line your thigh.

  • Hold, and then slowly lower.

  • Repeat with your other leg.

Seated Leg Lift


 


Note : All statements given are only for information purpose. We are not responsible or liable for any problems related to the utilization of information on this site. We suggest that you consult a qualified doctor before trying any alternative health care remedies.





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