Natural News Blog.8- “Wellnessman” Endorses Daily Stretching Exercises
When” Wellnessman” hits the gym, he notices a few things: The majority of people are doing “cardio” (aerobic exercise), with fewer people doing resistance weight training and even fewer people doing stretching exercises. As we get older, it is important to be doing daily stretching exercises to counteract the tightening of the muscles that occur due to your lifestyle and the overall aging process. For example, just sitting in a chair all day causes the muscles in our body to contract. Wearing a high-heeled shoe does the same to the Achilles tendon.
So what are some things you can do to counteract this? Here are two for the lower extremity. One is called a “wall push-up” where you place your feet in line with each other as you stand an “arm’s length” from the wall. Bend your front knee towards the wall as you bring your body close to the wall but make sure you leave the back foot flat on the floor. Hold this stance for 18-20 seconds and “push back up” from the wall. Reverse your foot position and do this to the other side as well for 18-20 seconds. Do 3-4 sets of each daily.
Another good stretch is for your arch or “plantar fascia”. This is a common area of the foot to get injured leading to arch and heel pain called “plantar fasciitis”. An easy thing to do is place a tennis ball or plastic water bottle under the arch of your foot and roll it between the “ball of your foot” (where the toes meet the foot) and your heel for a few minutes in the evening, (as if you were kneading pizza dough to enlarge it.). This will make it less likely that you will have arch or heel pain. “Wellnessman” would like you to consider orthotics (custom “arch supports”) to further lessen your chances of this common problem, as well as preventing other lower extremity problems.
“Wellnessman” wants you to remember the “forgotten” component of a well-rounded exercise regimen: STRETCHING. He invites you to join him on board the” Wellness Wagon” for a “group stretch” followed by a “group hug”. Walk strong…with orthotics.
Natural News Blog 8 Sources
- “Types of Stretches.” Human-kinetics . Human Kinetics, n.d. Web. 04 May 2015.
- ” Plantar Fasciitis.” Plantar Fasciitis . The American Orthopaedic Foot & Ankle Society, n.d. Web. 04 May 2015.
- “Plantar Fasciitis.” Runner’s World & Running Times . American Academy of Orthopaedic Surgeons, n.d. Web. 04 May 2015.