Stretch Exercise with your Warm Up

Overlooking the importance of warm up and basic stretching exercises, before beginning a workout routine, can easily lead to muscle and joint injuries.

But first a word of caution...

How to Stretch

Don't attempt to stretch muscles that aren't quite ready. Even basic stretching exercise my require a short warm up routine to relax and prime the muscles.

Once you've done so...

• Move into your stretch slowly and smoothly. Quick, jerky motions will make your muscles more resistant.
  
  
• Try to maintain a comfortable position while doing stretches. Experiencing discomfort may be a sign that you are not yet relaxed enough to stretch, or that you are stretching in an unnatural manner.
  
  
• Breathe routinely and deeply to let your body get the oxygen it needs to increase the blood supply to your muscles.
  
  
• Stretch until you feel resistance, but not beyond that point so as not to risk injury. Yes, it is possible to stretch too much!
  

The purpose of stretch exercise is to loosen and elongate your muscles, providing them with a greater range of motion.

Getting Started with a Stretch Exercise

Your body acts as a whole when it is being worked and should be treated as such during your warm up and stretching exercises.

Your stretching should not only include the muscles that will be used during your more vigorous routine, but all of the muscle groups.

Try incorporating some of these into your routine:

• back stretching exercises
• hamstring stretching exercise
• knee stretching exercise
• neck stretching exercise
• shoulder stretching exercises
• upper back exercises
• yoga stretching exercises

You may want to make use of exercise stretch bands for some of your most basic stretches. They are a great way to add resistance. Stretch bands also work well for office exercises, when time doesn't permit a trip to the gym!

How about some hand and finger stretching exercises...

...especially good for hand arthritis.

Rotate each of your fingers in circles, or try closing your fists and then reopening with your fingers stretched outwards and upwards as high as possible.

Or...

Keep a small squeeze ball at your desk or on the kitchen counter. Occasionally pick up the ball and give it a tight squeeze.

Senior Stretching Exercise

Research, such as the work of Dr. Lynn F. Cherkas, of King's College London, and colleagues, published in the 28th January, 2008 issue of the Archives of Internal Medicine, suggest that exercise produces an anti aging response. More research needs to be done to draw more conclusive evidence, but the findings thus far are encouraging.

Many people with symptoms of diseases associated with aging say they find pain relief through regular exercise. Although exercise levels vary by individual, even performing basic stretching exercise is often beneficial in combating aches and pains.

For the person who suffers from arthritis...

An arthritis exercise program which includes some easy, light exercise may be one of the best ways to relieve some of the pain associated with osteoarthritis and rheumatoid arthritis.

Whatever is causing your discomfort or immobility, talk with your doctor and find out if he or she agrees that some mild exercise might help you out. If so, give it a try!