The Life Plan (30 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
NECK STRETCH
To start:
Begin by standing with feet shoulder width apart.
Begin by standing with feet shoulder width apart.
1.
Take your right hand and place it on the left side of your forehead just above the eyebrow.
2.
Place the left arm behind your back with your hand in the middle of your back while rolling your left shoulder back.
3.
Applying slight pressure, turn your head to the right until you feel a stretch on the left side of the neck.
4.
Hold for 20 to 30 seconds, then rest and repeat on the other side.
LAT STRETCH
Benefits:
Stretches the lateral muscles of your back.
Stretches the lateral muscles of your back.
To start:
Stand with feet shoulder width apart.
Stand with feet shoulder width apart.
1.
Grab a sturdy fixed object or doorway with the hand closest to your support object.
2.
Lean forward at the waist, keeping your back straight.
3.
Shift your weight away from the support until you feel a stretch in your lateral muscles.
4.
Hold for 20 to 30 seconds and repeat on the other side.
SHOULDER STRETCH
Benefits:
Stretches rear shoulder muscle.
Stretches rear shoulder muscle.
To start:
Stand with feet shoulder width apart, knees slightly bent, and toes pointed forward.
Stand with feet shoulder width apart, knees slightly bent, and toes pointed forward.
1.
Place your left arm across your body at shoulder height and gently pull it toward your right shoulder with your right hand.
2.
Continue holding your left arm either above or below the elbow.
3.
Look over your left shoulder to deepen the stretch.
4.
Hold for 20 to 30 seconds, then rest and repeat on the other side.
CHEST/SHOULDER GIRDLE STRETCH
Benefits:
Stretches the chest and shoulders.
Stretches the chest and shoulders.
To start:
Stand at the end of a sturdy fixed object or doorway with arm parallel to the floor.
Stand at the end of a sturdy fixed object or doorway with arm parallel to the floor.
1.
Extend your arm and have only a slight bend in the elbow.
2.
Turn your body away from your fixed object or doorway until you feel a stretch in the shoulders and pectoral or chest muscles.
3.
Hold for 20 to 30 seconds and repeat on the other side.
THORACIC SPINE STRETCH
Benefits:
Stretches the muscles of the midback.
Stretches the muscles of the midback.
To start:
Kneel on the floor on all fours with your knees under your hips and hands under your shoulders.
Kneel on the floor on all fours with your knees under your hips and hands under your shoulders.
1.
Keeping your palms flat on the floor, contract your abs to bring your head, neck, and back in alignment.
2.
Tilt the hip bones toward the ceiling while drawing your shoulders back and down.
3.
Tuck the chin in and round your back until you feel a stretch down your spine.
4.
Hold for 20 to 30 seconds, then relax and repeat.
LOWER BACK STRETCH
Benefits:
Stretches the lower back muscles.
Stretches the lower back muscles.
To start:
Lie on your back with your knees bent and feet flat on the floor.
Lie on your back with your knees bent and feet flat on the floor.
1.
Place both hands on top of your right shin, just below the knee, and gently pull your knee up into your chest.
2.
For a deeper stretch, straighten your left leg out along the floor.
3.
Hold for 20 to 30 seconds, then rest and repeat on the other side.
ABDOMINAL STRETCH
Benefits:
Stretches the abdominal muscles. (This is good to do after performing an ab workout that causes the muscle to tighten. It’s also great for increasing flexibility if you have a lower extremity postural distortion called “posterior pelvic tilt.” Signs of this are tight abs and tight glutes.)
Stretches the abdominal muscles. (This is good to do after performing an ab workout that causes the muscle to tighten. It’s also great for increasing flexibility if you have a lower extremity postural distortion called “posterior pelvic tilt.” Signs of this are tight abs and tight glutes.)
To start:
Lie on your stomach with your legs straight behind you and palms on the floor directly underneath your chest.
Lie on your stomach with your legs straight behind you and palms on the floor directly underneath your chest.
1.
Slowly straighten your elbows, then puff your chest out.
2.
Slightly tilt your head up until you feel a stretch along your abs.
3.
Hold for 20 to 30 seconds, then return to a lying position before repeating.
HIP FLEXOR STRETCH
Benefits:
Stretches the hip flexors.
Stretches the hip flexors.
To start:
Stand with your right leg forward and left leg back.
Stand with your right leg forward and left leg back.
1.
Keep your torso erect and slightly point your left foot toward your right foot.
2.
Keep your left foot on the floor. Push your hips forward, allowing your right knee to bend.
3.
Hold for 20 to 30 seconds and repeat on the other side.
QUAD STRETCH
Benefits:
Stretches the quadriceps, the large muscles located on the front of the leg.
Stretches the quadriceps, the large muscles located on the front of the leg.
To start:
Lie on a mat facedown and place your left hand between your forehead and the floor.
Lie on a mat facedown and place your left hand between your forehead and the floor.
1.
Keeping hips on the floor, bring your right leg up behind you and grab your foot.
2.
Keep your head down and neck relaxed.
3.
Hold for 20 to 30 seconds and repeat with left leg.
OUTER THIGH STRETCH
Benefits:
Stretches the outer thigh and lower back.
Stretches the outer thigh and lower back.
To start:
Sit on the floor with your left leg straight out in front of you and your right leg bent.
Sit on the floor with your left leg straight out in front of you and your right leg bent.
1.
Cross your bent right leg over the left and place your right foot flat on the floor.
2.
Keeping your back straight, gently press your left elbow against your outer right thigh and slowly twist your upper body to the right.
3.
Place your right hand on the floor behind you, fingertips facing away from your body.
4.
Keep pressing your left elbow into your right leg and slowly look over your right shoulder.
5.
Hold for 20 to 30 seconds, then rest and repeat on the other side.
ADDUCTOR STRETCH
Benefits:
Stretches the muscles of the inner thigh.
Stretches the muscles of the inner thigh.
To start:
Stand with your legs slightly wider than shoulder width apart, feet pointed straight ahead.
Stand with your legs slightly wider than shoulder width apart, feet pointed straight ahead.
1.
Shift your weight onto your left leg while bending the knee, keeping your right leg extended.
2.
Rotate upper body in direction of left leg until stretch is felt in inner thigh of the right leg.
3.
Hold for 20 to 30 seconds, then rest and repeat on the other side.
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