While stretching may be overlooked as part of a fitness program, flexibility is a vital fitness component. Flexibility, the range of motion of your joints and muscles, dictates the effectiveness of exercises and ease of any movement. Benefits of optimal flexibility include increased mobility and circulation, and decreased soreness and injury. Stretches should be included in every workout and can be performed in many positions. Workouts can be done by individuals of all fitness levels, from an elite athlete in a gym, to a person with limited mobility seated in a chair.
Seated Low Back Stretch
This stretch relaxes and lengthens your lower back muscles. Sit towards the front of a chair with your back straight, your thighs separated and parallel to the floor, and your feet flat on the floor. Begin the stretch by slowly rounding your head, shoulders and upper body forward, bending at the waist. Reach and extend your arms to the floor to stretch your lower back. Increase the stretch by grabbing your toes and pulling your upper body down and your head between your knees. Hold the stretch for a minimum of 10 seconds, advancing to 30 seconds. Place your hands on your thighs and slowly push your body back up to the starting position.
Seated Spinal Twist
This stretch relaxes and lengthens your obliques, the muscles along the side of your midsection, and your lower back. It should be performed in a chair without arms. Sit back in the chair with your thighs parallel to the floor and your feet flat on the floor. Contract your abdominals and keep your back straight. Begin the stretch by twisting your upper body to one side. Initiate the twist from your leading shoulder and keep your back straight. Extend the stretch by reaching with your opposite arm and gripping the sides of the chair with both hands. Look to the side to enhance the stretch. Hold the stretch for a minimum of 10 seconds, advancing to 30.
Seated Leg Extension
This exercise strengthens your quads, and can be done using an ankle weight while seated in a chair. Sit towards the back of a chair with your thighs parallel to the floor and your feet flat on the floor. Contract your abs and keep your back straight. Place an ankle weight on one ankle. Begin the exercise by extending the weighted leg until your lower leg is parallel to your thigh. Keep your knees close together, squeezing your thigh to extend your leg. Hold the position for up to 10 seconds, and then slowly lower your leg to the starting position. Repeat on the other leg.
Seated Press Up
This exercise strengthens your chest and tricep muscles and can be performed on any type of sturdy chair. Sit towards the front of a chair with your thighs parallel and your feet flat on the floor. Contract your abdomen and keep your back straight. Begin the exercise by gripping the sides of the chair with your hands. Lift your body a few inches off of the chair keeping your back straight. Hold for up to 10 seconds, and then slowly lower your body back down to the starting position.
References
- "Personal Training Manual"; American Council on Exercise; 1991
- "Stretching Anatomy"; Arnold G. Nelson & Jouko Kokkonen; 2007
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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