LOSE IT FOR LIFE by Stephen Arterburn

Author:Stephen Arterburn
Language: eng
Format: epub
Tags: ebook, book
Publisher: Thomas Nelson
Published: 2011-09-21T04:00:00+00:00

Basic Stretches

Neck. In either a standing or sitting position, ease your right ear toward your right shoulder. Gently lower your left shoulder. Slowly move your head closer to your right shoulder with your right hand. Release and then do the other side. When you are finished, shrug your shoulders, hold, and release.

Face forward. Turn your head slowly to the right and stop at the point of resistance. Hold. Gradually bring your head back to the middle. Repeat this head movement toward the left. After you have finished, lower your chin to your chest. Keep your shoulders back. Hold and release.

Shoulders. In either a standing or sitting position, extend your right arm straight across your chest. With your left hand, pull your right elbow into your chest. Hold and release. Then switch arms and repeat.

Next, raise one arm straight up over your head. Stretch it as far as you can without bending your body. Turn the palm of your hand upward and push toward the ceiling several times. Release and repeat with your other arm. For a greater stretching movement, bend to the left at your waist as you reach with your right arm. Hold, release, and switch sides and repeat.

Triceps. In either a standing or sitting position, reach your right arm up behind your head as if to scratch the upper center of your back. (Your arm makes an inverted V by your ear.) Reach over your head with your left hand and slowly lower your right elbow. Hold and release. Switch your arms and repeat.

Biceps. With the palm of your hand up, extend your right arm out in front of you. Using your left hand, take the fingers of your right hand and pull them toward the floor. You’ll want to keep your right arm straight in front of you, parallel to the floor. Switch arms and repeat.

Forearms. In a standing or sitting position, extend your right arm out in front of you, placing your palm down. With your other hand, take the fingers of your right hand and pull them slowly toward your shoulder. Hold and release. Switch arms and repeat.

Chest. Standing tall, clasp your hands behind your back. Squeeze your shoulder blades toward each other and lift your chest up and out. If you can, raise your hands and arms. It’s important to keep your lower back from arching. Hold, release, and repeat.

Standing in a doorway, rest your right forearm against the doorframe. Bend your right arm in a 90-degree angle at the elbow. Slowly lean forward until you feel a comfortable stretch in your chest muscles. Hold and release. Repeat on the other side.

Back. Lie on your back with your legs extended. Clasping your right knee with your hands, slowly pull it toward your chest as far as you can without feeling discomfort. Hold. Slowly release. Switch legs and repeat. When you are finished, hug both knees to your chest. Hold and release.

Get on your hands and knees with your face and eyes looking forward. Exhale slowly while you allow your head to sag slowly toward the floor.

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