Ten wall stretches are the most effective in increasing your enjoyment of stretching. The neutral position of the back is used for these stretches. You don’t need to use your muscles to support the back while performing these exercises. Relax and concentrate on the stretch. This position allows you to read or watch television, which can increase the time that you spend in this stretch.
Remember: Regular flexibility exercises can help reduce the aches and discomforts that come with age and arthritis. They also reduce your chances of getting injured and improve your posture.
- Hamstring
In an open doorway, lie on your back and place one leg against the wall with the heel facing the ceiling. Your other leg should be bent with your foot flat on the ground. You should be able to feel a slight stretch at the back of your leg. Move your buttocks nearer the wall to intensify the stretch. To reduce the intensity, move them farther away from the wall. Hold the stretch as long as it feels comfortable. A minimum of 30 second for each leg is ideal, but longer would be better. Relax and breathe while you stretch. You can read a book or watch television while you hold this stretch.
- Groin :
Lay on your back with both legs parallel to a wall. Slowly separate your feet into a V-shape until you feel some stretch in your groin.
Hold for 30 seconds minimum. Hold for as long as you like.
Sit facing a wall with your back against it. Bring your soles together and allow your knees to fall toward the floor. Maintain perfect upright posture. Hold for at least 30 seconds.
- Hips and Back:
Lay on your back with both legs parallel to a wall. Let both legs slowly fall to one side. Feel this stretch in your hips, and then lightly through your spine. Move the top leg away from the wall a few inches, but keep it straight. Hold each side for 30 seconds. - Glutes
Lay on your back with your buttocks approximately a foot from a wall. Position one foot so that it is parallel to the wall, and your knee is 90 degrees. Cross the other foot so that the ankle rests on the thigh. If you want to intensify the stretch, bring your buttocks nearer the wall. To reduce the intensity, move them farther away from the wall. Hold each side for 30 seconds.
- Quadriceps :
Lay on your side with your back straight. Bring your foot towards your buttock and bend your top knee. Grab your foot or ankle. Hold the stretch by pressing your hips forward and your knee slightly behind. Each side, hold for 30 seconds.
- Hip Flexor:
Place yourself in a lunge, your front leg over your ankle and your rear leg comfortably on a towel or mat. Straighten your spine to ensure that you are in a fully upright posture. Press the hips forward. Feel the stretch on the front of the thigh. Keep your body upright while turning your upper body toward your front leg. Hold each side for 30 seconds, or longer.
- Calf
Face a wall. One leg should be close to the wall, and the other further away. Keep the heel of your back leg on the ground. Make sure both feet are facing forward. Feel the stretch on the back of the calf. Hold for at least 30 seconds. Move the back foot a few inches. Hold the stretch while keeping the foot firmly on the ground. Hold each side for 30 seconds.
- Wall Pushup:
Stand approximately three feet away from the wall with your feet shoulder-width apart and flat on ground. As a support, place your hands straight on the wall. Stretch your calves by bending your knees and bringing your hips forward.
- Bicep-Wall Stretch :
Place the inner elbow and shoulder of an arm on the wall. Exhale while keeping the arm against the wall. Slowly turn your body to feel your pectoral and bicep muscles stretch. Repeat the stretch by adjusting the hand position higher or lower. Switch sides.
- Doorway Chest Stretch :
Stand in the center of one doorway. Place your forearms on the inside of the opening with your triceps parallel. Step or lean forward slowly to the farthest position that feels comfortable. This will give you a stretch in your chest and anterior shoulder muscle. Hold this position at least for 15-30 seconds.
Stretch to ” SMALL TENSION” Overstretching can also lead to damage. If the stretch is painful, stop. BREATH naturally and slowly. Hold your breath while stretching. Relax your stretch. Stretch once or twice more with each stretch. Stretch a little more with each stretch. Only stretch to a point of mild tension.
