A daily stretch can help improve balance and coordination and decrease the risk of muscle strain and injury.
The best time to stretch is in the evening, after muscles have done a full day of work. Make a point to incorporate a stretching routine into your daily activities to help keep your muscles primed and ready so you can enjoy everything on your calendar.
For all stretches, stretch until tension is felt but there is no pain. You have to find that ‘sweet spot’ where you can feel the muscle lengthen but not enough that it hurts and you risk injury.
Give the following stretches a try to begin improving your balance and coordination.
Equipment: Chair if desired.
Stand in a neutral stance, feet shoulder width apart, back straight, shoulders over hips, and arms to the side. Knees should be soft and not locked straight.
Sit on the edge of a chair facing forward, feet spread about shoulder width apart, back straight, and shoulders over hips. A yoga strap can be used.*
*Place the strap under the ball of right foot and hold each end of the strap in each hand so that there is no slack in the strap. On the exhale, gently pull back on the strap by bending forward at the hips and bending the elbows back to bring the strap backwards.
Remember to keep back straight as well as the right knee. Hold the stretch for 10-30 seconds and repeat the motion 3-5 times. Repeat the entire stretch on the left leg as well or alternate sides if desired.
Equipment: Chair or wall if desired for balance. A yoga strap can be used.
Standing, start with a neutral stance, feet shoulder width apart, back straight, shoulders over hips, and arms to the side. Knees should be soft and not locked straight.
Equipment: Wall or solid vertical surface and/or structure, exercise or playground ball.
Standing, face a wall or solid vertical surface with ball horizontally out in front of you, firmly pressed against the surface. Start with a neutral stance; feet shoulder width apart, back straight, shoulders over hips, and arms to the side. Knees should be soft and not locked straight.
So, take a few minutes each day to begin to improve your balance and coordination with these stretches.
This blog was originally published on the Life Enriching Communities website with the title Stretching for Balance and Coordination.
The Connection at Twin Towers is a fitness and wellness center. There you will find a team expertly trained to create workout routines and exercises that are specifically designed for those aged 50+. The Aquatic Center includes a 75-foot heated pool, aquatic bikes, and a whirlpool. The Connection is open to the community and memberships are available. For more information call 513-853-2000.
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