| You don't want to start stretching until you have been | | | | above your head. Raise yourself up onto the tips of |
| loosened up with some low intensity activity, such as | | | | your toes and stretch it. Try to hold it in the up position |
| light aerobics or some brisk walking. | | | | for a period then lower yourself down and repeat. |
| As we get older we will naturally start to lose our | | | | * While standing erect and hands on hips, slowly go |
| flexibility and increase the chances of injury, whether it | | | | down and touch your toes. Hold, or make a small up |
| is exercise or normal physical activity. Stretching will | | | | and down like pumping motion toward your toes. Then |
| increase your flexibility and help prevent injury, so it's a | | | | go back up, touch your hips and raise arms over your |
| good idea to make it part of your lifestyle, especially if | | | | head, then bring them back down to hips and toes in a |
| you have been inactive. | | | | fluid type manner and always hold or pump gently. |
| Be sure to always begin slowly and find how far you | | | | * Find a solid hard surface where you can comfortably |
| can gently stretch your muscles and tendons without | | | | place one of your palms on surface at waist level. |
| any kind of discomfort or pain. When done properly, it | | | | With one of your hips facing the surface, place a |
| will actually feel good. Completely stretch the muscles | | | | straight arm palm down on top. Now take your other |
| by holding at the end of the stretch for about ten to | | | | arm and lift up and over your head while raising up |
| twenty seconds. | | | | onto your toes leaning towards the other arm and |
| * Begin by slowly rolling your shoulders and neck. Now | | | | surface top. While doing this you should be in a balarina |
| swing both arms separately and gently in a windmill | | | | like stance or C shape. Do enough of these and you |
| type motion which will bring your arm past your hip | | | | can reduce love handles and build your calves. Do both |
| each time to make the full large circle. Do it both | | | | sides and repeat. |
| forward and backwards. Then put your arms straight | | | | When you are finished stretching out your tight |
| out from your sides and rotate your arms in a tight | | | | muscles and tendons you are ready to begin your fat |
| softball size circular motion. | | | | reducing exercises or muscle building program safely. |
| * With both hands on your hips while standing straight, | | | | Be patient but persistent and you will reap great |
| slowly bend to the left and right without bending | | | | benefits, so don't try and do to much at once. |
| forward, keeping your shoulderblades even with your | | | | Apply these stretching routines before all your |
| buttocks while your leaning. Hold each bend for 5 to 15 | | | | activities, including normal physical activity. You should |
| seconds. | | | | be feeling more nimble and healthy especially if you've |
| * You perform this one the same as the last with | | | | finally made the decision to include exercise or physical |
| hands on hips, only you are now going to rotate your | | | | activity routines into your daily life. Quality exercise |
| upper body in a full rounding type motion including a | | | | combined with a quality diet program will give you the |
| downward motion toward your knees. Slow and easy | | | | best chance possible to get to the proper weight and |
| works best. | | | | fit look you've been seeking. |
| * Stand with a straight posture and lift your arms | | | | |