![]() It’s easy to take for granted the number of things that your wrists do for you each day. Breathe with the movement, and stop when you get to a place where you feel a stretch in your upper shoulders. Keep your back straight at first and then perhaps bring your chest forward gently if that feels good. Take your arms behind your back and gently reach back. On an exhale, slowly lift your shoulders towards your ears and begin to make shoulder circles, moving from front to back. Gentle shoulder rollsīegin by sitting up tall, engaging your core and breathing slowly. We carry much of our stress in our shoulder joints and muscles, Dr. Remember, you’ll increase your flexibility through consistent, gentle practice, not by force. Go only as far as to see where the ceiling meets the wall - less if you begin to feel the stretch sooner. ![]() On an exhale, slowly and gently take your gaze up as you stretch your neck in the opposite direction. ![]() Stop and breathe for one to three breaths. On an exhale, tilt your head forward looking down. Breathe, and hold for one to three breaths. On your next exhale turn to look over your opposite shoulder. Keep your chin level and go only until you feel a gentle stretch in your neck muscles. On an exhale, turn to look over one shoulder. Only go as far as feels good in your body, and remember to breathe. On an exhale, bring the opposite ear to the opposite shoulder. You should feel a stretch on the opposite side of your neck. Inhale and gently tilt your head towards the ear on that side, keeping your posture and shoulders level. Remember to only move into spaces that give your muscles a gentle stretch, never pain. On your next exhale begin to move in the opposite direction. Start at the 12 o’clock position and move your nose slowly around the clock, rotating your head.Īfter three slow circles around the clock, come to the 12 o’clock and stop. Head circlesĪgain, sit up tall, and engage your core muscles.Īfter a long, slow inhale, exhale and begin to make circles with your neck by pointing your nose to an imaginary clock face. We carry a lot of stress in our necks, which often translates into holding them stiffly and perhaps leaning forward. By triggering a relaxation response, your muscles will become more responsive to your movement, Dr. Just standing or sitting tall and breathing this way is the best way to begin a practice to stretch muscles. Slow your breathing and begin to make your exhales as long as your inhales. Engage your core muscles (your abdominal and back muscles) so your posture is tall, dignified. Push the small of your back to straighten and then release it to a normal curve. Start by sitting or standing with a straight - but not rigid - back. The simple act of sitting or standing with good posture may be the most important first step in addressing flexibility in our bodies. Goldfarb walks us through some of her favorite poses to increase flexibility throughout your body. ![]() Simple movements can have a large effect. It isn’t necessary to use advanced yoga poses. Especially when conditions like arthritis and osteoporosis start to set in and further limit your abilities,” Dr. “If you have some tightness when you’re young and you don’t take steps to address that, chances are it’s going to be harder to reverse as we age. The good news is, stretches can also help restore some flexibility to muscles that have lost some of their elasticity. Stretching your body regularly can lengthen your muscles and help you maintain flexibility in your joints. Muscles that don’t see enough regular work can become rigidly fixed in position - robbing you of your body’s full range of motion and limiting your capabilities. When it comes to flexibility, your body has a kind of “use it or lose it” rule. Goldfarb about how yoga can work to maintain flexibility and some poses you can use to increase your range of motion. These symptoms can increase with age and become harder to reverse.” “When your body becomes less flexible, you can end up with deformities, and with pain. “Reduced flexibility can really impact function, even when you think about standing up from a chair or getting up off the floor,” says Johanna Goldfarb, MD, a yoga instructor and retired pediatrician. Or reaching up to get a jar from a high shelf. So does bending over to put on your socks and tie your shoes. Turning your head side to look out your passenger side window requires flexibility. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |