Neck Side Stretch. Complete these quick, easy stretches in just a few minutes for a good stretch you’ll thank yourself for later. Providing you stick to the do’s and don’ts in this guide and focus on the muscles that need stretching you’ll be surprised at how quickly you feel the benefits. Everybody Stretch: A Physical Activity Workbook for People with Multiple Sclerosis By Janine Fowler, BPE ... that if I was not committed to such a self-challenging exercise routine I ... one in the morning and one in the afternoon or evening. Grab my FREE printable PDF > […] Day 1 – diet and workout plans! Even if you’re not making yourself workout daily, taking a few minutes each morning to gently stretch will loosen the muscles that become stiff as we age. /XObject << /Im1 8 0 R /Im2 10 0 R >> >> Place the hands on the knees, then pull the body forward and down between the legs until a stretch is felt, and hold. Keep your face passive, and your eyes soft. Keep your knees even as you bend your right knee back. You can do it only 1-3 times per week or in the beginning of every workout. �p�' ���p�6K�c��퉥����#��})=ӈ_�\[�p�����4������c������(����ma{l�P��;#��g�)хj� �im����k�}>��ш�� � 2 endstream endobj 56 0 obj 497 endobj 57 0 obj << /Filter /FlateDecode /Length 56 0 R >> stream Lying Breathing Exercise | 5 breaths. •Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1–2 feet with right leg, heel, and foot flat on floor. Bend over, reaching your hands toward your feet. /Cs1 7 0 R /Cs3 16 0 R >> /Font << /TT2 13 0 R /TT3 15 0 R /TT1 12 0 R >> >> endobj They begin lying in your bed, and finish with your feet planted firmly on the floor – so you’re ready to take on the day ahead. 46 0 obj << /Linearized 1 /O 48 /H [ 1062 327 ] /L 508518 /E 12186 /N 14 /T 507480 >> endobj xref 46 33 0000000016 00000 n 0000001007 00000 n 0000001389 00000 n 0000001596 00000 n 0000001800 00000 n 0000002584 00000 n 0000002764 00000 n 0000002972 00000 n 0000003025 00000 n 0000003046 00000 n 0000003816 00000 n 0000003837 00000 n 0000004412 00000 n 0000004433 00000 n 0000005002 00000 n 0000005023 00000 n 0000005608 00000 n 0000005629 00000 n 0000006253 00000 n 0000007039 00000 n 0000007247 00000 n 0000007268 00000 n 0000008024 00000 n 0000008228 00000 n 0000009070 00000 n 0000009091 00000 n 0000009868 00000 n 0000009889 00000 n 0000010589 00000 n 0000010667 00000 n 0000011593 00000 n 0000001062 00000 n 0000001368 00000 n trailer << /Size 79 /Info 42 0 R /Root 47 0 R /Prev 507470 /ID[<81eb46be6ab2d0326566cbb39962550c><81eb46be6ab2d0326566cbb39962550c>] >> startxref 0 %%EOF 47 0 obj << /Type /Catalog /Pages 44 0 R >> endobj 77 0 obj << /S 210 /Filter /FlateDecode /Length 78 0 R >> stream You never want to stretch cold muscles, so always do light cardio for 2 minutes to get the blood flowing and warm your muscles. Tim Ferriss, entrepreneur, best selling author, and biohacker said in his video how to create a successful morning routine: “If you win the morning, you win the day”. 2 0 obj Click here for a printable PDF of this flexibility session . Assume a seated position on the floor with the legs crossed. endobj 6 0 obj 4 simple stretches over-60s should do each morning Stretching should be an important part of any exercise you do. A short routine that'll get your day started in the right way! Stretch it out: The right stretching exercises combined into a stretching routine can help you loosen up your joints and muscles. Stretching is one of those things that tends to get dropped to the bottom of people’s healthy to-do lists, but adding it to your daily routine can be highly beneficial. 3. The Bottom Line. This energizing routine can work as a natural stimulant to set you up for a productive day. Follow this in-bed stretch routine to gently shift your body awake, stretch out all the stiff, tight muscles, and go from cranky morning mess to prepped and ready to tackle the day. TYPES OF STRETCHES . Ensure your hips are squared and you aren’t leaning more to one side. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer. Bring your LEFT ear towards your LEFT shoulder. Total peace. Hold the stretch for 1 minute. Morning Stretch Routine. 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The more you engage your back leg and lift up through your chest, while bending your front leg, the deeper you will feel the stretch in your hip flexor. Stay here for 30 seconds. endstream The routine below will take you through 10 simple stretches. Quadriceps Stretch | Lay on your side and reach behind your back and pull your foot towards your back to get a stretch in the front of your hips and thigh. �� C �� B�� ? Most of us would agree that having a healthy morning routine allows you to achieve your goals and ambitions easier and faster. If you don’t have a yoga mat, you should be on a carpet or stable ru… << /Length 5 0 R /Filter /FlateDecode >> H�\�Ir�0�O���` �'��ܛ^���}��HY2}��K�R�^X�E�Q; +�>R6����׏���c2K����uk����(|&�F�S�y"��9&uu� 損��oG���p��� ��=��`��H�#� . One of Brannigan’s favorite stretches in the morning is the Maybe movement, a simple stretch that focuses on the neck. 4 0 obj stream If you have time, take 2 to 3 minutes and choose several moves from the beginner routine to warm up. 546 << /Length 9 0 R /Type /XObject /Subtype /Image /Width 1050 /Height 591 /Interpolate Flex through the RIGHT palm and think of pressing your palm towards the floor. stream �+�y�0� H�b```f``Qc`e``c`@ �(���FÝ�����[L�\oa�x�ݢs}�kZ20,/�Bv�K{�$X���a����2��]7��+��/����n1#��8��w~�޽��{��ݻ@��3g���9s��3 ^ii�iii D��|���}���by��(�^w���z���2(-`RaPv`��a��� �/Z�;3�}@� �2h� endstream endobj 78 0 obj 221 endobj 48 0 obj << /Type /Page /Parent 43 0 R /Resources 49 0 R /Contents [ 55 0 R 57 0 R 59 0 R 61 0 R 63 0 R 67 0 R 71 0 R 73 0 R ] /MediaBox [ 0 0 792 612 ] /CropBox [ 0 0 792 612 ] /Rotate 0 >> endobj 49 0 obj << /ProcSet [ /PDF /Text /ImageB ] /Font << /F4 50 0 R /F5 64 0 R /F6 69 0 R >> /XObject << /Im1 76 0 R >> /ExtGState << /GS1 74 0 R >> /ColorSpace << /Cs5 51 0 R /Cs9 53 0 R >> >> endobj 50 0 obj << /Type /Font /Subtype /Type1 /FirstChar 32 /LastChar 181 /Widths [ 280 280 400 560 560 880 760 220 400 400 340 560 280 300 280 440 560 560 560 560 560 560 560 560 560 560 280 280 560 560 560 420 720 660 640 660 760 600 560 720 780 360 400 740 540 860 720 760 600 760 660 520 600 700 640 940 700 680 620 280 540 280 560 500 400 520 600 500 600 520 360 540 660 320 300 600 320 940 660 600 640 600 460 460 340 600 540 820 620 560 480 280 560 280 560 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 280 560 560 280 280 280 280 280 760 280 280 280 280 280 280 280 560 280 280 280 600 ] /Encoding /WinAnsiEncoding /BaseFont /Garamond-Bold /FontDescriptor 52 0 R >> endobj 51 0 obj [ /CalRGB << /WhitePoint [ 0.9505 1 1.089 ] /Gamma [ 2.22221 2.22221 2.22221 ] /Matrix [ 0.4124 0.2126 0.0193 0.3576 0.71519 0.1192 0.1805 0.0722 0.9505 ] >> ] endobj 52 0 obj << /Type /FontDescriptor /Ascent 706 /CapHeight 623 /Descent -225 /Flags 262178 /FontBBox [ -124 -250 1247 845 ] /FontName /Garamond-Bold /ItalicAngle 0 /StemV 148 /XHeight 457 >> endobj 53 0 obj [ /Separation /All 51 0 R 75 0 R ] endobj 54 0 obj 692 endobj 55 0 obj << /Filter /FlateDecode /Length 54 0 R >> stream First, make sure to do some dynamic stretching prior to doing your full body stretching routine. Work Neck Stretch – Tilt your head to the RIGHT, reaching your ear to your shoulder. 8 0 obj Here's a full-body stretching routine to try after a workout or on your rest day. Full Body Stretch Routine Neck Stretch. This full body stretching routine pdf will stretch you entire body, prevent sore muscles, and speed up your recovery. Arch your back. This is one of the best morning stretching exercises for seniors, simply because it’s so simple. << /Type /Page /Parent 3 0 R /Resources 6 0 R /Contents 4 0 R /MediaBox [0 0 768 1004] Stretches … Stretch your neck, which gets tense after a night of sleep. Here are eight stretches to add to your morning routine to feel strong, flexible and grounded. Hold this stretch for 1 minute and then turn over to the other side to stretch your other leg. Add pressure by placing it on the top side of your workout strong, flexible and grounded a stretch! Two ways: with knee straight and knee bent minutes each morning to burn,... 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