My readers must have the illusion that I've been working hard on rehabilitation. The truth is, I fled after the doctor prescribed a long list of physical therapy for me. I figured that instead of spending the rest of summer in the hospital, my body will feel happier if I stay in a good mood mentally.
However, I did spend much time on my Miss Curly's Rehab series. The handouts given by the doctor are really ugly, and I needed strong motivation to practice painting bamboos. After all, the ill deserve to look at something beautiful.
Though the exercise below is designed for geriatrics, I advise everyone reading my post now to stand up and stretch a little bit to stay healthy!
Advantages of stretching:
It will help your body to relax and remain supple.
When to do stretching exercise?
Anytime, such as after getting up, having stood or sat for a long while.
Tips on stretching:
1. When you start stretching, don't swing back and forth. Pull your body on the premise that it doesn't hurt.
2. Breathe in a slow and rhythmic manner. When bending forth, you should exhale. When remaining still at a posture, breathe slowly.
3. Each move takes about 10 to 20 seconds.
Twelve stretching exercises:
1. The standing position to stretch the calf: Bend the front leg. Straighten the knee of the back leg.
2. Stretch the anterior thigh muscles.
3. Stretch the neck and the upper back forward: With the pelvis positioned to the back of the chair, you bend forth, remaining that way for 10 to 20 seconds.
Straighten your lumbar (waist) spine, thoracic (chest) spine, and cervical (neck) spine one after another.
4. Stretch the neck sideways: Don't raise the opposing shoulder. Bend the neck the other way afterwards.
5. Stretch the posterior muscles of the shoulder: Use the left hand to pull the right elbow to the chest. Remain that way for 10 to 20 seconds. The same goes with the opposing side.
6. Stretch the back neck, the chest and the waist: Turn slowly from the waist spine, the chest spine and the neck spine. Remain that way for 10 to 20 seconds. The same goes with the opposing side.
7. Stretch hip muscles: Place the right leg above the left knee. Bend the upper body from the hips. The same goes with the opposing side.
8. Stretch the lower back and the posterior thigh muscles: Bend one leg and pull it toward the chest of the opposing side. Remain that way for 10 to 20 seconds. Go to the other leg and do the same.
9. Extend and Stretch: Stretch both legs and arms.
10. Stretch the lower back and the hip sideways: Bend one knee 90 degrees, with the opposing leg straightened. Remain that way for 10 to 20 seconds. The same goes with the opposing side.
11. Bend the lower back: Lie flat on your back. Hold both legs below the knees and exhale. Remain that way for 10 to 20 seconds.
12. Lie on your stomach to stretch the back: Use two hands placed shoulder-width apart to support the upper body for about 10 to 20 seconds.