Flexibility & Balance Exercises

NECESSARY WISDOM

Flexibility exercises are those that work and stretch our muscles and joints so that we have an improved range of motion in our bodies and limbs. Balance exercises help us to maintain and even improve our sense of balance.

According to the 2008 Physical Activity Guidelines for Americans, the daily activities of some people might provide a reasonable set of stretches for some muscles, but almost every adult needs to include a full range of flexibility exercises in their exercise regimes in addition to cardio-respiratory and strength development activities.

Experts recommend that you complete stretching and balance exercises at least three times a week. You could alternate them with strength exercises, which require a day’s rest after each session. (See “Step 2: Strength Development Exercises” below)

Those muscles and joints not periodically stretched and worked will, over time, lose some of their flexibility and range of motion, and as a consequence, some of their effectiveness.

Our bodies require flexible muscles to complete many common daily tasks, and to ensure the effective operation of key joints.

As for balance, most young adults have an adequate sense of equilibrium, but as we age, our ability to maintain our balance slowly diminishes. Regular exercises and activities that force us to hold balanced poses for a period can help us to maintain our stability and poise well into old age.

An effective flexibility and balance exercise routine needs to include a range of safe stretches that cover all the major muscles and joints in the body, and one or more activities that promote balance.

Where possible the exercises should proceed logically and smoothly from one to the next so you can quickly remember the routine by heart. The last few flexibility exercises should ideally act as a “cool down” routine gradually returning your body to a resting state.

Some less demanding yoga exercises work well as stretching exercises, particularly in the “cool down” phase.

As you complete each activity, avoid any sudden jerking movements. Gently ease into each stretch and hold it for 10 to 20 seconds, or as long as is comfortable. Avoid pushing or holding any stretch to the point of pain. You should not experience any pain in a flexibility routine.

Many stretches benefit by particular breathing patterns through the activity such as breathing in or out at a particular time. Take note of any breathing guidelines in each ex in each excise description, and attempt to follow them precisely. Unless advised in the instructions, do not hold your breath whilst completing these stretches.

As well as flexibility routine several times a week, experts suggest that sedentary workers can benefit by a short stretching routine every hour or so during the day. Such a routine can focus on wrist, shoulder, neck and back stretches, and even eye exercises for those who constantly work at a computer.

Here is a suggested flexibility and balance exercise routine that takes around twenty minutes to complete, and includes some yoga exercises in the cool down phase.

Recommended Flexibility /Stretching Exercises Routine

Complete the following routine at least three times every week after a cardio-respiratory activity. If you cannot complete the routine after cardio-respiratory activity, precede it with 5 minutes of warm up activities from the list in Mission 1, Step 2. Unless specified, start with one set of each exercise, and after a couple of weeks, increase this to two or three sets i.e. complete each stretch for both the left and right sides of the body - where applicable - and then do it again before moving onto the next exercise. I have labelled each exercise here with a common name in the fitness industry followed by the part of the body being exercised (in brackets).You can find more information on each exercise by looking it up in an internet search engine.

1. Neck Rotation stretch (Neck): Standing or seated, slowly turn your head over your right shoulder and hold stretch. Repeat to left side.

2. Neck Retraction stretch (Neck): Standing or seated, slowly lift your head as far as possible and hold the stretch. Then move your chin down to your chest and hold.

3. Eye Focus (Eyes): Seated or standing, focus on one of your fingers held 10 to 15cm in front of your face, and then focus on an object at least 10 metres away. Complete 10 times.

4. Single arm wrist extensor stretch (Wrists): Hold your right arm out straight in front of you, level with your shoulders, with the palm down. Grasp the fingers of your right hand with your left hand and gently pull the fingers towards the right forearm. Hold and feel the stretch in your right wrist for 10 to 20 seconds. Repeat with your left wrist.

5. Overhead Triceps Stretch (Triceps): Hold your right arm over your head and bend it so that your right hand is behind your neck between your shoulder blades. Grab your right elbow with your left hand and pull the elbow back towards the middle of your back. Hold the stretch for 10 to 20 seconds. Repeat with left arm.

6. Overhead Lat Stretch (Outer Back - Latissmus Dorsi): Bend your right arm over the back of your head. With your left hand, pull your right elbow down towards your left shoulder and bend your torso to the left. Hold for 10 to 20 seconds. Repeat with left arm. NOTE: Avoid pushing your neck forwards as you complete this exercise.

7. Side Deltoid Stretch: (Shoulders): Hold your right arm across your upper chest. Grab right elbow with your left hand and push elbow towards the chest. Hold the stretch for 10 to 20 seconds. Repeat with left arm.

8. Hugging Stretch (Upper Back - Rhomboids): Cross both arms in front of your chest with elbows together. Raise your elbows and hold the stretch for 10 to 20 seconds.

9. Straight Arm Chest Stretch (Chest - Pectorals): Grasp a fixed structure like a door frame with your right hand whilst your right arm is extended to the side at shoulder height. Turn your body to the left so you feel the stretch in your chest. Hold for 10 to 20 seconds. Repeat with left arm.

10. Wall Straight Leg Calf Stretch (Legs - Calf): Place both hands on a wall or a doorframe and lean towards the wall with your left leg bent forwards and your right leg extending back. Push your right heel towards the floor whilst moving your hips slightly forwards. Feel the stretch in your right calf and hold for 10 to 20 seconds. Repeat with left calf.

11. Ankle Stretch (Ankles): Sit on a chair or bench with your right ankle resting on your left knee. Use both hands to gentle stretch your right foot so that the sole is pointing to the ceiling. Hold the stretch for 10 to 20 seconds. Repeat with your left ankle.

12. Lying Shin Stretch (Legs - Thigh & Shin): Lie on your left side on the floor. Grasp the top of your right foot with your right hand and pull your foot towards your buttocks. Feel the stretch in your right shin and hold for 10 to 20 seconds. Repeat with left shin.

13. Seated Single Leg Hamstring Stretch (Legs - Hamstring): Sit on the floor with legs straight and wide apart. As you breathe out, reach towards your right foot whilst bringing your body forwards over your right knee. Reach as far as you can without pain and hold the stretch in your hamstring for 10 to 20 seconds. Repeat with the left hamstring.

14. Seated Groin Stretch (Groin): Sit on the floor with the soles of your feet together and close to your body. Hold your feet with both hands and gently use your elbows to press your knees towards the floor. Hold the stretch for 10 to 20 seconds.

15. Pretzel Stretch (Hips, Waist and Sides): Sit on the floor or mat with legs out straight in front of you. Bend your right leg over your left and place your right foot to the left of your left knee. Turn your body to the right whilst supporting yourself with your right arm behind you. Place your left elbow to the outside of your right knee and gentle press the knee to the left. Feel the stretch in your right side muscles and hold for 10 to 20 seconds. Repeat with left side.

16. Toe Scrunch (Toes): Whilst seated on the floor with your legs out in front of you, alternatively scrunch the toes of your feet and hold the scrunch for a few seconds, then splay or spread your toes and hold the splay for a few seconds. Repeat this procedure 10 times.

17. Lying Lower Back Stretch (Lower Back): Lie on the floor on your back. Raise both knees to your chest and pull or hug them to your chest. Feel the stretch in your lower back and hold for 10 to 20 seconds.

18. Lying Abdominal Stretch (Abdomen): Lie on your back on the floor with your arms at your sides. Breathe in as you raise your arms above your head. Feel the stretch in your abdomen and hold for 10 to 20 seconds. Relax and return your arms to your sides.

19. Table Pose, Cat and Dog Stretches (Spine): Perform these three yoga postures as one sequence. Start with the table pose by kneeling on the floor with your hands a shoulder width apart. When you feel balanced, move your body into the cat stretch by stretching your spine upwards whilst bringing your chin to your chest. Hold the stretch for 10 to 20 seconds. Move into the dog stretch by relaxing your spine, allowing your abdomen to sink down as you slowly raise your head and look at the ceiling. Hold this stretch for 10 to 20 seconds and then relax back into the table pose.

20. Lion Pose - simplified - (Face and Neck): From the table pose in the previous exercise, move into a kneeling position with your knees in line with your hips and your big toes together. Sit back on your heels with your feet pointing out behind you. With your back straight but not arched, place your hands on your thighs with fingers spread apart. Take a deep breath in through your nose as you complete the following four actions simultaneously. 1) Open your mouth as wide as possible. 2) Stick out your tongue and move it as far as it will go down towards your chin. 3) Open your eyes wide and look up at the ceiling. 4) Splay your fingers out as far as they will go. Hold the stretch for 5 seconds and then slowly exhale through your mouth making a “Haaa” sound as the air passes over the back of your throat. NOTE: If you have knee problems, complete this activity sitting on a kitchen chair.

21. Child Pose (Hips, Thighs and Ankles): From the position of the lion pose, sitting on your heels, breathe out as you bend the top half of your body over your knees and allow your head to relax towards the floor. Place your arms down by your sides, or stretch them out in front of you. Hold the stretch for 3 or 4 breaths and then, as you inhale, slowly move back to your starting position. NOTE: Avoid this pose if you have knee problems. If you find it difficult to sit on your heels, place a thick blanked under your thighs.

22. Tree pose (Balance): Stand up slowly after the child pose to avoid dizziness. From a standing position, place the sole of your left foot against the inner thigh of your right leg with toes pointing downwards. Focus on a fixed spot on the wall or somewhere in front of you and establish your sense of balance. Keep your hips level and avoid leaning towards the leg you are standing on. Once you have your balance, place your hands in a prayer position in front of your chest. Hold this pose for 10 to 20 seconds. Repeat with your right foot on your left thigh.

Alternative Balance Exercise: If you find the Tree pose difficult, here is a simpler balance exercise. Stand on your right leg with your left knee raised to be level with your left hip. Hold the position for 10 to 20 seconds. Repeat with your right leg raised. As a variation, whilst holding the balance pose, use your hands to pass any small object such as a tennis ball around (under and over) your raised thigh 10 to 20 times. Another variation is to pass a small object around your body whilst you are balancing on one leg. A third variation is to pass the object around your raised thigh 10 times and then around your body 10 times.

Details, photos and some animations on how to complete most of these exercises can also be found on the Internet at www.exrx.net or by simply typing the exercise title into a search engine.

Exercise Routine for Sedentary Workers

Exercises 1 to 7 in the above routine will serve as a stretching routine for people working in sedentary occupations or activities:

1. Neck Rotation stretch (Neck)

2. Neck Retraction stretch (Neck)

3. Eye Focus (Eyes)

4. Single arm wrist extensor stretch (Wrists)

5. Overhead Triceps Stretch (Triceps)

6. Overhead Lat Stretch (Outer Back - Latissmus Dorsi)

7. Side Deltoid Stretch: (Shoulders)

Experts suggest that we spend a few minutes completing such exercises after every fifty minutes to an hour of sedentary work.

CREATIVE RESPONSES

CREATIVE RESPONSE (SU): Develop a set of flexibility and balance exercises for the major muscle groups in your body, and plan to perform them at least three times each week.

Use the guidelines and suggested set of exercises above as the starting point for your own flexibility and balance exercise routine.

Plan to complete your routine at least three times each week after a cardio-respiratory activity, or after 5 minutes of warm up activities.

Prepare a chart or instruction sheet on your flexibility and balance exercise routine and either display it in, or take it with you to your exercise area. Try to learn the routine by heart so you can eventually complete your program without referring to instructions.

CREATIVE RESPONSE: If you work in a sedentary occupation, prepare a small collection of stretches to complete after each 50 to 60 minutes of sedentary work.

Use the guidelines and suggested set of exercises above as the starting point for your own sedentary work exercise routine.

Plan to complete your after every 50 minutes to an hour of sedentary work.

Prepare a chart or instruction sheet on your sedentary work exercise routine and display it in your work area. Try to learn the routine by heart so you can eventually complete it without referring to instructions.