Positive Life NSW

Ingrid CullenThis is Ingrid’s final article. Positive Life would like to thank Ingrid for her health and fitness advice, and also her commitment to our readers over the years. Ingrid says she has really enjoyed her time with Talkabout and is now looking forward to life on her farm.

Here are some new stretches to add to your workouts at home or in the gym. Remember to relax into each stretch and breathe deeply as you hold each position for at least thirty seconds then repeat on the opposite side. You need to warm up for stretching or do it at the end of your work-out.

As you know muscles work in pairs and if one-half of the pair is tighter than the other your joints come under pressure and things just do not work as well as they should.

Typically most people have tighter chest muscles than the opposite muscle groups the upper back, so I have included a couple of chest stretches. Keeping the pecks flexible helps the shoulder joint work efficiently. It also helps avoid getting that round shouldered look that comes from poor posture as you get older or from training the chest muscles more than the back muscles.

I have also included a bum and lower back stretch because these muscles are often tight from having to work hard to keep our spine in correct alignment.

The calf stretch is included because if these muscles are tight our bodies are not as good at absorbing impact from walking and running on hard surfaces. The triceps and back stretch is a good all round stretch because it stretches the triceps that are often tighter than the biceps as well as all the side muscles that tend to be forgotten.

Stretch 1

Standing bent and straight arm chest stretch

Stand next to and forward of a wall or door way or any thing that you can support your hand on at around shoulder height. Don’t worry if your hand is a little lower or higher. Push against the wall or object as you turn away from your hand. Push back on your hand as you expand your chest. You will feel a stretch where your arm and shoulder muscles connect to your chest. Try this stretch with your arm almost straight first, then repeat with your arm bent at right angles and your forearm against the wall or object. You should notice that the stretch will move into the centre of your chest more when you do the bent arm version.

Stretch 2

Standing straight and bent leg calf stretch

This stretch can be done almost any where: leaning against a wall, a sign post even on a table. Keep your back straight and take one foot forward and the other back. Slowly push the heel of the back foot towards the floor until you feel a stretch in your calf muscle. To increase the stretch lean into the wall more or take the heel back further. Try this stretch first with the knee almost straight then bend the back leg and you should feel the stretch move down towards the ankle.

Stretch 3

Standing side triceps and back stretch

Reach up and behind you neck with one hand then grab that elbow with the opposite hand as you reach over your head. Slowly pull on the elbow as you stretch to the side. You should feel this stretch in the upper arm and back. Stand with your feet well apart and knees bent.

Stretch 4

Standing back and bum stretch

Standing next to a chair or table for balance lean forward with a straight back and place the ankle of one foot on the opposite thigh. Sit back into the movement slightly and push your bum back as you push your knee out and down towards the floor .You should feel this stretch in the outer glut and the edge of the lower back. To increase the stretch sit back into the movement more or push the knee out and down further.

Hope these stretches give your next exercise session a bit of a lift and remember vary your body position slightly until you really feel the muscles you are targeting.