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Got 10 Minutes? That's All It Takes to Stay Flexible

By Sandy Schroeder

Flexibility can be sneaky. One day it’s fine. The next day you may feel your body hesitate as you turn your head, or reach up for something. In the morning and at night, your body may feel a little stiff.

Hanging onto the range of motion that we all need means paying attention and continuing to move and stretch.

Stretch 10 Minutes Every Day

Experts tell us we can stay flexible if we stretch about 10 minutes per day. We need to stretch the neck, back,  arms, shoulders, thighs, calves and ankles.

As always, you should check with your doctor first before you begin new stretching exercises.

Decide what you need to stretch the most.

  • If you are at a desk all day, your lower back needs help
  • If you are at home lifting small kids, work on hamstrings and arms
  • If you already have stiffness in shoulders, neck or arms, focus on those

How to Start

As you focus on your body, stretching may become a relaxing meditation break. Start with a walk to warm up. Then ease into each stretch to the point of resistance. Stop if there is pain. 

Upper Body Stretch

This helps improve posture, soothe tension and relieve the body during long periods of sitting.

  • Place hands on the back of head. Gently push it forward with chin tucked. Hold  five seconds.
  • Place heels of hands on chin, fingers pointing back. Gently push head back. Hold five seconds.
  • Put right hand on top of head and gently press right ear toward right shoulder. Hold five seconds. Repeat on other side.

Lower Body Stretch

If you bike, run, walk or wear high heels a lot this will help.

  • Sit on the floor with legs out in front of you.
  • Lift right leg off the floor. Hold with both hands. Flex your foot. Hold five seconds. Switch legs.
  • While seated, bend right knee and lift leg. Pull knee to chest. Flex foot. Hold for five seconds. Lower right leg and repeat with the left.

Try to do the stretches daily or at least three times a week to maintain body flexibility.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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