Stretches Using Chair

Story behind lesson: The other evening I was having a conversation with my daughter. We spoke about how her dad taught her to crawl and how her aunt, uncle, and I taught her to walk. As I began explaining to her that we didn’t necessarily teach her, I began to understand something about myself and probably everyone else on this planet.

The average child learns to walk around their first birthday.  It was just after Aria’s first birthday that we decided to prop her up on a couch and encourage her to make her way to the other couch just a few feet away. By the end of that afternoon, Aria was taking steps all on her own and all she needed to do was make the effort and push those little muscles.

Just like walking at 1, stretching can seem difficult but with determination, it can be done.  A muscle must be pushed, held, and slowly released in order for it to understand that the limits it has, have been placed there by you and not them. Unless you are a gymnast, there’s probably room for your muscles to go a little further.

Benefits of stretching:

• improves flexibility
• improves posture and performance
• relaxes you
• reduces chance of injury when exercising

Before stretching:

• wear loose fitting clothing
• warm up muscles with light cardio
  
  • jumping jacks
  • jump rope
  • dance to funky music
• center yourself with deep breathing 
• make time so you’re not rushing

Don’t hurt yourself:

• take it slow
• always keep knees and elbows slightly bent to avoid hyperextension of joints
• go as far as your body will let you
• as you take a deep breath go a little further, hold, then slowly release
• if you have never stretched before I suggest you start with these neck stretches for a few days and see how you feel
• keep your balance
• don’t rush
• breathe
  
   

The following exercises were performed using a sturdy chair
and I also had someone available if I got stuck in a tight situation.

Here are some things to keep in mind:

Different muscles will be stretched more than others depending on how deep you go into the stretch and the height of your chair. If you want to increase the degree of a stretch, for instance on your left gastrocnemius (calf) then you would get on your tiptoes using your left leg. Once comfortable, you'll have the ability to make changes and target specific muscles.

Stretches back, legs, hips and chest.

Stretches legs. The higher you reach, the bigger the stretch in your torso.
Leaning to either side will stretch your latissimus dorsi.

Stretches legs, back, hips and shoulders.

Stretches legs, torso and hips.

Stretches shoulders and chest.

 Do not attempt this stretch until you feel completely comfortable with the other exercises.

Stretches legs, hips, shoulders and back.