X-Out Cancer With Exercise (eBook)

Chapter 8

Flexibility Exercises

Flexibility exercises help to strengthen muscles and joints and prevent injuries. Our flexibility helps us every day to do daily living activities as simple as getting a cup out of the cabinet, washing our hair, and putting on our clothes and shoes. Many different exercises can work on flexibility. Examples of some common flexibility activities include stretching, yoga, tai chi, and pilates. It is important to stretch all the different muscle groups to prevent injuries and improve exercise tolerance. For those under 65 years of age, it is recommended to hold a count of 30 seconds for each stretch, with a 10 second rest after the stretch before repeating the stretch. Try to repeat the stretch at least once initially (2 sets), working up to a goal of 4 sets. For those over 65 years of age, it is recommended to hold the stretch for 60 seconds for maximum benefit, with a 10 second rest after each stretch. It will usually take 6 weeks to start seeing the benefits of the flexibility exercises. Flexibility stretches are best done after you have warmed up a little with a short walk or marching in place for a couple of minutes. Also, while stretching, you should breathe regularly, not breath-hold. Shaking out the limbs between stretches can help keep the muscles warm and pliable.

If you are just beginning or have extra time, isolating the muscle groups may be easier. You can do individual stretches, where you focus on one muscle group at a time. If you have less time or are ready for a more challenging session, you can try to incorporate more complex stretching poses that will work multiple muscle groups at once. Exercises done in yoga and tai chi often move from one pose into another, essentially resting the muscle group during the transitions between poses. These activities will often include poses that work on strength and balance to provide more than one type of exercise at a time. Even if you have difficulty with standing or balance, you can often modify these exercises to be done while sitting in a chair.

These examples of flexibility stretches that follow are a good starting place to find a set of stretches for your exercise plan. When it says to hold the pose, then hold it for the appropriate time based on your age: 30 seconds if under 65 years old and 60 seconds if over 65 years old. When it says to repeat, then repeat the stretch up to 4 times, repeating with each side if the exercise focuses on left and right sides. Remember to breathe in and out regularly throughout these exercises, and avoiding breath-holding. Repetition is also called rep.

Flexibility Exercises that Isolate Muscle Groups

Neck Roll

Stand or sit with your back straight, arms down by your sides reaching towards the floor. Lean your left ear towards your left shoulder, relaxing the shoulders. Feel the stretch in your right neck. Hold the pose. Roll your head forward and towards your right shoulder with your right ear leaning towards the right shoulder. Hold the pose. Roll back to the left side to repeat the stretch.

Upper Shoulder Stretch

Stand or sit with your feet shoulder width apart. Raise your left arm straight out to shoulder height and reach your left arm across your chest towards the right shoulder, palm facing the floor. Reach up with your right arm to pull your left arm close to your chest, keeping your left arm straight. Hold the pose. Feel the stretch across the back of the left shoulder. Now switch arms and repeat. Hold the pose. Repeat the entire exercise. Picture below

Upper Shoulder Stretch

Triceps Stretch

Stand or sit with your feet shoulder width apart. Raise your left arm straight up over your head, towards the sky. Then reach the left arm towards your right back; try to touch your right shoulder blade. You should feel the stretch in the back of your upper left arm. For extra stretch, you can pull your left elbow with your right hand towards your right shoulder. Hold the pose. Now switch arms and repeat. Hold the pose. Repeat the entire exercise. Picture below

To stretch both triceps at once, raise both hands straight up above the head and clasp your hands together. Relax your hands down towards your back shoulder blades and touch your thumbs to the middle of your back, pressing your elbows to the sky. Hold the pose.

Triceps Stretch

Shoulder and Chest Stretch

Stand or sit with feet shoulder width apart. Clasp your hands behind your back and straighten your arms. Raise your hands as high as possible keeping your arms straight and hands clasped, bending forward at the waist if possible. (Do not bend if you are subject to dizziness or falls.) You will feel the stretch in your shoulders and chest. Hold the pose. Repeat. Picture below

Shoulder and Chest Stretch

Low Back Stretch

Easy:

Stand or sit and reach both hands toward the sky, palms facing each other. Lean back slightly to feel a stretch in your low back. Look up to your hands as you lean back if you are not prone to dizziness. Hold the pose. Bring your arms down and place them on your knees if sitting or hang them straight down if standing and round out your back. Feel the stretch in your low back and along the sides of your back. Hold the pose. Repeat the entire exercise. Picture below

Hard:

Begin on your knees and place your hands shoulder width apart on the floor in front of you. Sit your buttocks towards your feet and feel the stretch in your low back and along the sides of your back. Hold the pose. Add to the stretch by moving your body weight up over your arms and round your back upwards pulling your stomach inwards to a pose that looks like a cat arching its back. Feel the stretch in your low back and along the sides. Hold the pose. Repeat the entire exercise.

Low Back Stretch

Hip Flexor and Glute Stretch

Chair:

Sit in a chair with your feet hip distance apart in front of you.

If you can, lift your right foot and place it on your left knee and relax your right knee out so that the outside of your right ankle is resting on the top of your left knee, this will provide a good hip flexor stretch. Feel the stretch in your outer hip. Hold the pose. Repeat on the other side. Hold the pose. Repeat the whole exercise. Picture below

If you cannot lift your left foot, then sit forward at the front edge of a chair with your feet flat on the floor hip distance apart. Move your right foot back slightly to the outside of the chair. Your right foot toes will remain on the ground, but your right heel will come off the ground. Feel the stretch in your outer right hip. Hold the pose. Repeat on the opposite side. Hold the pose. Repeat the entire exercise. Picture below

Floor:

Sit on the floor with your legs straight out in front of you. Bend your left leg so that your foot is flat on the floor and place your left foot to the outside of the right knee. Turn and put your right elbow on the left knee so that your upper body is slightly twisted facing the left side of your body. Push your elbow against the outside of your left knee to get extra stretch in your hip and buttock. Keep your buttocks on the floor. Hold the pose. Repeat on the opposite side. Hold the pose. Repeat the entire exercise, each side.

Hip Flexor and Glute Stretch

Adductor Leg Stretch

Stand with your feet wide apart. Hold on to a counter or chair for support if needed. Shift your weight to your right leg and slightly bend your right knee as you do this. Lean and reach towards your left leg, keeping your left leg straight and both feet flat on the ground the entire time. Feel the stretch in your inner upper thigh. Hold the pose. Repeat with the left leg. Hold the pose. Repeat the entire exercise, both sides. Picture below

Adductor Leg Stretch

Hamstring Stretch

Standing:

Stand with your feet hip width apart facing a table or counter that is about hip height. Lean across the counter with your hands flat on the counter stretching out as far as you can. Slightly arch the lower back pressing your stomach towards the table. Feel the stretch in the upper back legs. For more stretch, pick a counter slightly below hip height or stand on a thick book or sturdy step to raise your hips slightly above the counter height. Hold the pose. Repeat.

Floor:

Lie on the floor on your back. Bend the left knee 90 degrees keeping the left foot on the floor. Raise the right leg straight up to the sky, keeping it as straight as possible. Keep your hips flat on the floor. Feel the stretch in the back of the raised right leg. Hold the pose. Repeat with the opposite leg. Hold the pose. Repeat the entire exercise. Picture below

Hamstring Stretch

Quadriceps Stretch

Gentle Chair:

Stand up on the side of a chair and place your left knee on the chair holding on to the back of the chair with both hands. Gently lean back towards...