Hello and welcome to the latest edition of the JA Fitness newsletter.
At this time of year, whether it is because of exercise or lots housework and shopping, we can all get aches and pains. I thought I would pass on a few important stretches that should be easy to fit into your everyday lives.
Start by walking around the room or up & down the stairs a few times, just until your muscles feel slightly warm. You should be standing and slowly move into each position. Hold the stretch for about 10 seconds and remember to breathe.
BACK OF THE THIGH (HAMSTRING)
Take one foot slightly forward, keep the front leg straight and bend the
other leg, so that your knees are together. Stick your bottom in
the air and place your hands on the thigh of the bent leg.
CALF
Take one foot straight back. With toes pointing
forward ease your weight onto the bent front leg, keep both heels down and
place your hands on the front thigh.
FRONT OF THE THIGH (QUADRICEP)
Holding on to something solid for balance bend one knee, taking the foot
behind and hold it to your bottom. If you cannot reach your foot,
try holding your sock or bottom of your trouser leg. Keep your knees
together and the supporting knee slightly bent.
Make sure you stretch both sides. Now roll your shoulders back 8-10 times.
BACK
Bend both knees slightly, sticking your bottom back. Place your hands
on the thighs, bend forward and curl your shoulders, letting your head hang
down.
SHOULDERS
Hold both hands in front of you and push the hands away.
NECK
Pull your shoulders down to a natural position and gently take one ear across
to your shoulder, then gently over to the other side. Then slowly
look down to the floor to stretch the back of your neck.
You may not need to do all of these stretches. If there is a part of you that is aching stretch it, then get into a habit of stretching it everyday.
As always, you are welcome to ask for advice or share your experiences with me. Also, if you do not wish to receive future newsletters please send me an e-mail. Likewise if you know someone who would benefit from fitness advice please send me their e-mail address.
I wish you a very Merry Christmas along with a Happy & Healthy New Year
Jane Ardley
December 2007
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