Stretching to Stay Young by Jessica Matthews

Author:Jessica Matthews
Language: eng
Format: epub, mobi
Publisher: Althea Press
Published: 2016-01-13T05:00:00+00:00

You’re more likely to build endurance by increasing the number of repetitions you do as opposed to holding your arm and leg extended for a longer period time. Therefore, hold the range of motion for no more than 7 to 8 seconds and avoid shifting your weight when alternating sides.

QUADRUPED ROTATIONS

Upper back (thoracic spine)

This dynamic stretch increases your range of motion in your upper back, helpful for so many everyday movements—from reaching across your body to put on a seat belt to swinging a golf club.

WARM-UP • DYNAMIC

INSTRUCTIONS

1. Begin in a hands-and-knees position with your knees aligned below your hips and your wrists below your shoulders.

2. Draw your left fingertips behind your left ear, keeping your elbow bent and open to the side of your body.

3. Rotate your torso to your left, drawing your left elbow to point toward the ceiling.

4. Reverse the movement, returning your torso to your starting position parallel with the floor while crossing your left elbow toward your right arm. Continue this movement.

5. Switch sides and repeat.

CHANGE IT UP

• If your wrists or knees bother you when you are in a hands-and-knees position, try this dynamic stretch while seated, with both sets of fingers behind your ears and your elbows out wide.

• For a different variation, perform this rotational movement in a high-kneeling position with both sets of fingers behind your ears and your elbows wide. As you rotate in one direction, dip one elbow toward the ground, followed by the other, and twist a little bit more in the same direction to increase your range of motion.

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