Stretching for 50+ by Karl Knopf

Author:Karl Knopf
Language: eng
Format: epub, azw3
ISBN: 9781612437101
Publisher: Ulysses Press
Published: 2017-03-19T16:00:00+00:00

Daily Activities

The following are some simple stretching routines for daily activities that seem innocuous enough but can cause problems when performed abruptly or for too long.

Gardening

Gardening sounds like fun to some and work to others. If you are not fit to bend, squat, or lift, perhaps window box gardening may be a better option. Warm up the body before you start gardening. If it is spring planting season and you have been sedentary all winter, use caution and don’t overdo it.

STRETCHES FOR GARDENING

Tennis Watcher, page 48

Side Bend, page 100

Twister, page 98

Standing Hip Flexor, page 122

Rear Calf Stretch, page 151

Finger Tap, page 92

Apple Picker, page 58

Double Wood Chop, page 60

Mad Cat, page 163

Housecleaning/Lifting

Doing housework can be strenuous physical activity and should be performed with caution because it is very easy to strain muscles. Areas of special concern should be the lower back and knees. Walk around for a few minutes before doing chores and then stretch afterward. Protect your back and ask for help when needed. Use stepladders rather than a chair to reach high places. Be careful when vacuuming or making the bed, as those tasks can be hard on your lower back.

STRETCHES FOR HOUSECLEANING/LIFTING

Seated Knee to Chest, page 110

Sit & Reach, page 128

Inner Thigh Stretch, page 126

Rear Calf Stretch, page 151

Ankle Circle, page 159

Heel Raise/Heel Drop, page 157

Finger Tap, page 92

Shoulder Roll, page 67

Double Wood Chop, page 60

Picture Frame, page 71

Long Drive or Plane Flight

A long drive or plane flight can cause muscles to get tight. Often the upper and lower back start to ache, and the shoulders and lower legs will get cramped. Sitting for a long time will not only make you inflexible but can be hazardous to your health. There is a condition called “economy class” syndrome, when people sit for a prolonged period; the worst-case scenario is death. Get up as often as possible, drink water, avoid alcohol, and stretch regularly.

STRETCHES FOR LONG DRIVES OR PLANE FLIGHTS

Tennis Watcher, page 48

Turtle, page 50

Head Tilt, page 47

Standing Hip Flexor, page 122

Rear Calf Stretch, page 151

Gas Pedal, page 155

Heel Raise/Heel Drop, page 157

Seated Wrist Stretch, page 85

Finger Tap, page 92

Finger Spreader, page 93

Shoulder Box, page 66

Shoulder Roll, page 67

Shoveling Snow

Anyone who has ever shoveled snow knows how tough this task can be. How often do you pick up the paper to read about someone dying because of shoveling snow? Shoveling is hard on the whole body, but especially your lower back. Always warm up first. Don’t hurry or strain—doing so could kill you! This may be an activity that’s you should hire a kid to do, rather than doing it yourself and then paying a doctor to fix your back or heart attack. If you feel that your heart and breathing rate are elevated as you’re shoveling, stop and check them. If they are high, slow down or stop.

STRETCHES FOR SHOVELING SNOW

Side Bend, page 100

Sit & Reach, page 128

Roll into a Ball, page 114

Standing Hip Flexor, page 122

Heel Raise/Heel Drop, page 157

Apple Picker, page 58

Double Wood Chop, page

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