Movement is fundamental to health. We eat every day, therefore we must move our bodies EVERYDAY!   Movement is the key to Health and Wellness. 

We should concentrates on three key areas of movement (flexibility, strength and aerobics).  Each type of movement has a specific purpose. Flexibility increases your range of motion and makes movement easier.  Strengthening exercises increase your muscles mass and bone density.  Aerobic movement is the only way to exercise your heart and lungs. Along with fat burning benefits, aerobic exercise works the muscle that is your heart and increases lung capacity.

Many, in fact most people do not enjoy exercise.  We encourage you to think about exercise as moving your body towards wellness.

 

Let's get MOVING!!

Head to Toe Stretch

Always remember when stretching...

• move slowly and carefully • do not bounce • have good body position always, tummy & butt tucked, shoulders back, chest out • stretch out, hold the position for 15 - 30 seconds, stretch a little farther • breath, breath, breath • try to keep joints soft • do not put pressure directly on joints • do not hyper extend your neck or back ever!! • take quiet time for you to stretch, make it enjoyable

Start at the top, with your...

Neck - ear to both shoulders, chin to both shoulders, chin to chest, neck circles

Shoulders and Arms - squeeze shoulders up and extend arms slowly into gentle shoulder rolls

- really stretch arms up and out while circling - extend arms way out in front, stretching the shoulders

- extend arms side to side extending the shoulders  - reach arms up, stretching way up on one side (torso stretch too) and then the other, you can make this into a long standing torso stretch if you like

- open arms up and reach one arm across in front of you, pulling gently with other hand from the shoulder, you may want to stretch arm behind neck as well, switch arms, remember not to put pressure on the elbow

Legs - upper leg stretch -stand tall with legs apart, firm base, tummy and butt tucked, take all your weight over to one side, do the other side too!

- calf stretch - put one leg in front of you and one leg behind, press your heal on the back leg into the floor, bring your front knee forward to extend the stretch

-second calf stretch, also for the hamstrings - put one foot out in front of you with your toes pointing up towards the ceiling, bend down at the hip to feel the stretch up to your hams!!

Back - stand with body firm and a wide base, slowly bend over as to touch your toes,  going over as far as it is comfortable for you, taking nice deep breaths, try to extend your arms further down towards the floor

- you can also then bring your legs closer together to make the stretch felt farther up your legs

- or grasp your ankles and pull your back in more, for a greater back stretch

- return to a standing position very carefully and slowly

Be Careful, there should be no pain involved here, just a nice stretching sensation in the muscles!