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Spring Reminder

Now that the weather is warming up, we see a lot more people outdoors tending to their garden, going for a walk in the sunshine, playing a game of golf or even braving the not so warm ocean water for a swim.

While it is fantastic to see people moving, the sudden increase in activity can sometimes leave us feeling sore and stiff, as we rediscover muscles that have been in an almost ‘hibernation’ during the cooler months.

Below are a few stretches that can help loosen up those muscles for preparation and also recovery from the increased activity.

 

Gardening:

 

LOWER BACK ROTATION STRETCH

· Lay on your back with your knees bent and feet flat.

· Lengthen arms out to your sides, palms facing up to the sky.

· Straighten your left leg.

· Use your left hand to gently pull your right knee across your body, as if trying to touch the bent knee to the floor.

· Keep your right shoulder in contact with the floor.

· Feel a stretch across your lower back.

· Hold the stretch for 20sec and breathe normally.

· Repeat x 2 each side.

 

SQUATS to warmup the legs and hips.

· Stand in front of a chair.

· Feet hip width apart.

· Shift weight back into your heels and bend at the hips to touch buttocks to the chair lightly.

· Keep back straight.

· Squeeze buttocks and push through heels to stand tall.

· Repeat x 10.

Walking:

 

QUAD STRETCH

· Stand tall behind a chair or near a wall for balance.

· Lift your right heel towards your buttocks and take hold of your ankle with your right hand.

· Keeping your back straight, and knees aligned pull your right heel towards your buttocks, as close as you can manage without pain.

· Feel a stretch in the front of your thigh.

· Be careful not to arch your lower back.

· Hold stretch for 30seconds and repeat x 2 on each leg.

NOTE: If you cannot reach your heel to your buttocks, try placing your back foot on a chair instead and push your hips towards the wall to feel the stretch. (picture 2)

 

 

CALF STRETCH

· Stand facing a wall.

· Place both hands on the wall in front of you.

· Take a large step backwards with your right foot.

· Keeping your right knee straight and the heel on the ground, bend your left knee and lean into the wall.

· Feel a stretch in the calf muscles of the back leg. Hold the stretch for 30seconds to 1minute and breathe normally.

· Repeat on each leg x 2.

Golf:

 

UPPER BACK

· Sit tall at the front of a chair.

· Spread legs wide with feet flat on the floor.

· Place hands across your chest.

· Rotate your torso as far as you can in one direction and take 3 deep breaths.

· Rotate torso back the other way and take 3 deep breaths.

·         Repeat x 3 each direction.

 

HAMSTRING STRETCH

· Sitting at the front of your chair.

· Straighten one leg with your heel on the floor and toes flexed back towards you.

· Place hands on top of one another.

· Keeping back straight, exhale and hinge at your hips to reach your hands towards your toes.

· Feel a stretch in the back of your leg. Hold for 30sec while breathing normally.

· Repeat x 2 on each leg.

Swimming:

 

CHEST STRETCH

· Standing in a doorway.

· Rest forwards on either side of the doorway, elbows at shoulder height.

· Step one foot forwards.

· Gently lean forwards to feel a stretch in the front of your shoulders and chest.

· Hold stretch for 20sec.

 

TRICEPS STRETCH

· Sitting at the front of a chair.

· Place your right hand behind your neck, elbow pointing up towards the ceiling.

· Place the left hand on top of your right elbow and gently apply pressure as if to reach your right hand further down your back.

· Feel a stretch in the back of your right arm.

·Keep neck straight.

·Hold for 20 sec while breathing normally. Repeat x 2 each arm.

Want more exercises? Book an appointment with Patricia Zurutuza. Patricia can build you a program specifically for your needs which you can access directly on your mobile phone of tablet device.

Images of exercises sourced from simpleset software. https://simpleset.net
Other activity images from;
http://ionaphysio.com/golf-physiotherapy-tpi/
http://www.gardens-springshadows.com/physical-and-mental-benefits-of-gardening-for-seniors/
http://www.illawarramercury.com.au/story/2032487/woonona-ocean-pool-shines-in-the-limelight/

 

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Beaches Osteopathic Centre Pty Ltd
ABN:  48 105 006 728

21/20 Wellington Street
NARRABEEN NSW 2101
AUSTRALIA
​​​​​​​02 9913 7900

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