Gentle Stretching #3

As we age, it is more important to stretch regularly to combat the loss of mobility and flexibility that naturally happens. We recommend making stretching part of your daily routine -- at least three times a week or everyday if you can. 

According to the American Council on Exercise, 10 benefits of stretching are:

1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints.

2. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities.

3. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.

4. Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.

5. Helps reduce or manage stress. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed.

6. Reduces muscular tension and enhances muscular relaxation.  Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax.

7. Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.

8. Prepares the body for the stress of exercise. Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do.

9. Promotes circulation. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.

10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.

Our Gentle Stretching #3 will help improve your flexibility and circulation and relieve stress. It can be done any time of day and before or after any yes2next exercise video. I demonstrate the moves standing and my mom does them seated.  

Here are the stretches in this video:

✳️ Head circles - right and left

✳️ Shoulder rolls

✳️ Arm circles

✳️ Y-T-I stretches (pull arms back in “Y,” “T,” and “I” positions)

✳️ Spinal twist

✳️ Single arm scoops - right and left

✳️ Double arm rainbows - right and left

✳️ Hip opener/front thigh stretch

✳️ Forward fold

✳️ Foot circles 

✳️ Hand stretch - open close

✳️ Jazz hands

✳️ Wrist circles

Here are links to Gentle Stretching #1 , Gentle Stretching #2 (in our Anniversary Series), and Gentle Stretching in Day 7 of our 7-Day 10 Minute Workout Challenge.

Want more stretching sessions? Check out our Stretching library!

To improve your posture, pair this video with our posture video.

Want to try some other stretching videos? Try Chest Stretches for Tight Pecs and Gardening Stretches.

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