Can You Move?

We are all familiar with the stiffness that comes with age are we not? Well, I have to tell you that you do not have to lose the flexibility you once had. In fact you can increase your current joint range of motion with something as simple as stretching. Our muscles are made up of tiny organelles that are aware of the tension in your muscles. During stretching these organelles inform the brain that the muscles are being lengthened and the brain replies back to the muscles on how far it can actually go without injury occuring. Cool right!

Ok so as we age and become less active we also become less flexible. When we become less flexible there is an increased chance of injury to occur such as a pulled muscle, usually in the low back. I want to inform you of what you can do to decrease your chances of injury.

According to one physical therapist, 5 great stretches to do are:
1- Quadriceps stretch - these are the large muscles of the top front of the leg. You would strech these by bending the knee and holding the foot up to the butt.

2- Hamstring stretch - these are the muscles on the top back of the leg. Best position for this is to lay on your back and try bringing your leg straight up without bending the knee.

3- Piriformis stretch - this muscles is more so in the butt region. Best way to stretch is to sit in a chair and cross your foot over the opposite knee and let the knee fall with gravity.

4- Gastrocnemius - Most people know these as the calves. Stretch these by standing far enough from a wall then leaning against that wall and keep the heels of your feet on the floor

5- Soleus - these muscles lie directly below the calf muscles on each leg. Best way to stretch is to slightly step back with one leg, then bend at the knee while keeping the heel of the foot on the floor.

When stretching please remember caution. You should not stretch a cold muscle. There should be some type of warm up in order to get an optimum amount of blood flowing throughout the body. Never stretch past what your body will allow because muscle tears will occur.

For people who work out regularly, stretching may occur at the end of your workout. Some people may also stretch before the work out but after the warm up as more blood has began to flow and this will allow more range of motion during the work out.

As always safety first, always listen to your body and remain active.


God bless
see you next Sunday
Tausha

Spring Fever

Hi everyone,

I'm back. I enjoyed Easter last weekend with my family and I appreciate all who asked about the blog.

Ok, so we're in Spring! Now is the best time to get outside and take advantage of this B-E-A-U-tiful weather! I personally love riding my bike but for those of you who do not have one, running or walking is always nice too. You know those little trips to the store for a few things here and there? Well with the weather being so nice take advantage and get some exercise in. Just get out and be active.

For those of you who really want to get into it, check out your local playground. When the children are not there that is the best place to workout. I usually do my work out there when they are in school or early weekend mornings. You have the monkey bar to swing across which gets the muscles of your back, core and arms. There are steps there which you could use to do step ups and if you are really fit, plyometrics. Push ups and Pull ups and even body rows at some playgrounds. There are plenty of things to do just use your imagination.

Your workout does not have to be confined to the playground though. Your back yard or an open park is also an ideal place to get your sweat on, as long as you have your allergies in check. You can do body weight work anywhere. Examples: squats, push ups, lunges, sit ups, the plank, jumping jacks or rope.

So there are an array of exercises to get your heart rate up whenever you have some time to fill. Get active and enjoy this beautiful season!

As Always
Activity and Health

God Bless and
See you next Sunday
Tausha