Exercises to Make Movement Easier
People who need to lose weight generally do the same stretches as everyone else. However, it is often more difficult to have as much range as that of a slimmer person. Extra care should be taken of the form of each stretch, so you don't do more damage than good. It is best to choose stretches that are performed sitting or lying down for more stability. This will also lessen the strain to your joints when you are just getting started. Stretching and exercising in a swimming pool likewise helps to keep added pressure off of key joints in the beginning.
Warming up prior to stretching is always a good idea. It heats up the ligaments and tendons, and stimulates the fluids and lubricants in the joints and soft tissue. Five to ten minutes of warm up is usually enough.
Begin your stretching exercises with a brief body warm up. Any low-impact aerobic activity will do, such as walking. Warm up for five to 10 minutes before stretching. This allows your muscles, tendons and ligaments to increase in temperature, and tissue fluid will become more liquid, making body movements easier. When you are warm, you can begin stretching.
Again, good form is absolutely necessary. Stretches should be static, performed slowly and gently, and without bouncing or forcing your movement and motion. Stretches should be held for more than 10 seconds, and repeated several times. Special attention should be given to the lower back, hips, legs, and shoulders. This will take care of the core and crucial attachment points for your appendages. For starters, listed below are a couple of simple stretches:
- To start, lie on your back, with knees bent and your feet flat on the floor. Press your lower back into the floor, and hold that position for 10 seconds. This is a simple, safe, protective lower back stretch that does not require special equipment or training to do properly. It should be repeated 4 times.
- Another simple stretch also involves lying on the floor with knees bent and feet flat. Bring both knees up to your chest, and hold them with your arms for at least 10 seconds. This likewise should be repeated 4 times.
To learn more about how to incorporate stretching into your weight loss program, contact the Metabolic Research Center nearest you. We provide a FREE consultation where you can privately discuss your needs, your goals and any reservations you might have about Getting Started on your weight-loss journey.
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