Flexibility is range of motion around your joints. There are two types of flexibility. Static flexibility – how far you can stretch and hold a body part and dynamic flexibility – how much range of motion you have when you move. Both are important and you need a flexibility program that incorporates slow dynamic movements like Tai Chi, as well as static stretches like Yoga or Stretching routines.

Muscle fibers can become misaligned during normal movement. Our muscles produce chemical waste products when they work. These chemicals need to be eliminated so they don’t build up and cause aches and soreness.

Muscle fibers can become misaligned during normal movement. Our muscles produce chemical waste products when they work. These chemicals need to be eliminated so they don’t build up and cause aches and soreness.

Also, as we age, are connective tissues; tendons and ligaments tend to shorten and become stiffer. That’s why we become shorter and less flexible as we grow older. These connective tissues require as much maintenance as our muscles do. Stretching helps maintain them.

Muscles can’t stretch themselves; they only know how to contract and relax.

In a perfect world that would be enough but the fact is relaxed muscles never completely relax because there are neurological receptors in our muscles and connective tissues that keep them poised for action like a racecar at the starting line.

This is a good thing because it keeps us upright while standing and our heads from falling into our plates when we eat our dinner.

Muscles are bundles of protein fibers sort of like bunches of elastic celery. They are attached to bones on both ends by a network of tough connective tissues called tendons. Tendons are neither bone nor muscle. Although tendons are somewhat elastic, they can only be stretched about 4%. Muscles on the other hand are capable of stretching over 50% of their normal length.

When we stretch a muscle and deliberately hold it for a few seconds, proprioceptors in the tendons, called gogi tendon organs, tell the muscle to relax, not contract and we are able to hold the stretch and even stretch out a little further.

So start your stretching with a little Tai Chi –like movement to lubricate your joints and raise your core body temperature then do static stretches. Hold the stretch for a few seconds to allow those gogi tendon organs to kick in and then try to stretch and hold a bit further.

There’s more to stretching than just flexibility. Stretching is a form of meditation that creates a sense of well-being and promotes peace of mind. One finishes a routine with a more positive outlook as well as the feeling that your body is more alive, more accessible to you.

Stretching can slow down your aging clock and help you stay fabulous forever.

Send your Moving Free® with Mirabai questions to: askmirabai@movingfree.com

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Q: I am recovering from breast cancer. I finished my chemotherapy a few weeks ago and though I still feel weak, I was wondering if I should start exercising again?

A: If your doctor says you’re up to it, you can get started. Easy aerobic exercise for cancer patients, has been shown to increase hemoglobin levels, reduce inflammation, lessen fatigue, keep muscles in shape for better every day activities, increase self confidence, reduce depression and aid in recovery of surgery.

Other research has shown strength and flexibility exercises have helped patients return to a normal activity level sooner.

Exercise and social support seem to increase the life expectancy of breast cancer survivors, preventing recurrence.

At the beginning, gentle move a few minutes at a time, and build up at your own pace. Try walking, light aerobics or swimming. As you get stronger, add a couple of days a week of light resistance training. On days you feel more tired, try doing a few stretches.

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“An Ounce of Prehab is Worth a Pound of Rehab”

Exercises To Improve Your Golf Game
Q: My husband and I both love golf and we are finally finding the time to play together. Last month we played about three times a week. Now, I am complaining to him about my shoulder hurting and he is complaining about his back. Are there any exercises we can do to get rid of these aches and pains?

A: There are over 20 million golfers in the United States alone. And those who play frequently, including the pros, are often plagued by over-use injuries.

It’s the repetitive motion of the golf swing that’s the culprit. And if your form is less than perfect you can hurt yourself on a single swing.

It uses the same muscles every time: mainly shoulder (rotator cuff) core (side of the waist, abdominals), and arms (elbow, forearm and wrist)

Also, like any other physical activity, it’s good to warm-up your body at least 5-10 minutes before starting to play. A brisk walk, a few arm circles and practice swings with a towel will help to elevate your body temperature, lubricate joints and increase blood flow to your working muscles.

As for the current aches and pains, you probably have to rest those muscles until they heal.
The good news is, there are Prehab exercises to help you play injury-free in the future and they will also help improve your game.

“An ounce of Prehab is worth a pound of Rehab.”

Here are some essential exercises.

Towel warm-up

Roll up a towel lengthwise and take a few practice swings to warm-up the muscles you’ll use when you add the weight of the club.

Side Bend

If you have hand weights, great. Otherwise, grab some cans from your pantry.  Stand feet shoulder width apart, knees slightly bent, arms at your sides. Without bending forward or back, bend directly to one side, while sliding the weight in your opposite hand up the side of your body to your armpit. Do the same on the other side. 8-12 reps on each side, alternating side to side.   Areas Worked: Side of the Waist

Core Strength & Stretch

Start on your hands and knees in a tabletop position.  Gently stretch your right arm out in front of you till it’s level with your torso. At the same time raise your left leg and straighten it behind you. Hold for 10-20 counts and slowly return to starting position. Switch sides and repeat. Areas Worked: Abdominals, shoulder, hip and back of leg

Oblique Twist

Lie down, knees bent, feet hip width apart. Place your hands behind your head.  Lift and turn your torso to point your right elbow towards your left knee (keep your elbow back in line with your shoulder) and return to start. Do 8 reps. Switch sides and repeat.  Areas Worked: Ab, particularly the side abs.

Rotator Cuff

Holding cans or hand weights bend arms at the elbows to 90 degrees in front of you. Keep your elbows bent and bring your arms out to your sides.  Repeat 8-12 reps.  Areas Worked: Shoulders

Wrist Curls

Hold hand weights at your sides, elbows at 90-degree angles, palms down. Keep arms stationary, and using only your wrists, slowly curl the weights towards you until your knuckles are facing the ceiling. Repeat 8-15 reps.  Flip weights palms up. Do 8-15 reps in this position.  Areas Worked: Forearms and wrists.

Diamond Stretch

Raise arms over-head, linking hands together. Slightly bend elbows and gently move them back.  Hold for 10-20 counts.  Areas worked: Shoulders, chest and upper back.

Send your Moving Free® with Mirabai questions to: exercise@movingfree.com

 

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Fox News did a story featuring my exercises and workouts for baby boomers. Check it out below and feel free to send comments/questions using this blog.

Enjoy!   CLICK HERE

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