Great Post-Workout Stretching Routine

Stretching immediately after a workout is a great way to improve flexibility and lessen soreness.  Here is one of my favorite post-workout stretching routines I do with my clients and with myself.

Shoulder and Chest Stretch

Stand tall with your chest held high.  Reach behind your back with both hands and interlock your fingers.  Pull your shoulders back and down until you feel the stretch.  Then hold that position for 30 seconds.  Breathe normally.




Triceps Stretch

Stand tall and lift your chest.  Reach over your head with one hand and touch the opposite side of your back.  Take the other hand, and place it on top of your elbow.  Now, gently pull your elbow down until you feel a stretch in your triceps.  Hold that position for 30 seconds, then relax and do the other side.  Breathe normally.  Click here to read the entire article...

Three Stretches to Help Alleviate Lower Back Stiffness

Waking-up in the morning with a stiff lower back can be very annoying. Below are three of my favorite exercises to help alleviate lower back stiffness.  I recommend that you go for a five minute walk to warm-up your muscles before performing these exercises.

KNEES TO CHEST



Lie on your back, and fully extend your body.   Bend your knees, and bring them in front of you to a position where you can reach them with your hands.  Firmly grasp your knees, and gently pull them toward your chest until you feel the stretch in your lower back.  Hold that position for 30 seconds.  Breathe deeply.  Click here to read the entire article

Two Stretches for Lower Back Stiffness

Ever get up with a stiff back?  If so, try these two stretches below after a 10 minute walk to warm-up your muscles.

Lower Back Stretch

Lie on your back, and fully extend your body.   Bend your knees, and bring them in front of you to a position where you can reach them with your hands.  Firmly grasp your knees, and gently pull them toward your chest until you feel the stretch in your lower back.  Hold that position for 30 seconds.  Breathe normally.

Hip and Oblique

Lie on your back, and fully extend your body.  Bend your knees and bring your feet close to your butt.  Place one ankle over the knee of the opposite leg.  Slowly rotate your body in the direction of your crossed leg, while keeping your shoulders flat on the floor until you feel the stretch in your hip and oblique.  Hold this position for 30 seconds then, relax and do the other side.  Breathe normally.

Strength training is the best form of exercise you can do to maintain your muscle mass and strength as you age.  Trust me, I'm in my 50s and I strength train 3 to 4 times each week, and I'm as fit and strong as ever.  You can download my strength training programs by clicking on this link: Forever Fit and Firm.