By Josée Lavigueur, physical education trainer
Maintaining a good range of motion is essential for physical fitness and helps to preserve independence and prevent injuries
EXERCISE 1
Hamstring Stretch
- Holding onto a chair or a counter, extend one leg in front of you. Your ankle should be relaxed, and your knee should be straight but not locked.
- Bend forward at the waist and feel the stretch in the back of your thigh. Think about tilting your pelvis: imagine there’s a string attached to your tailbone and it’s pulling it up. Your back will form a slight hollow, and the stretch will be more effective.
- Hold the position for 10 to 30 seconds without forcing it, and then change legs. Repeat as desired.
VARIATION
You can also do this exercise lying on your back. Bend one leg and raise the other, gently stretching it. You can use a towel or belt around your thigh to pull your leg forward.
EXERCISE 2
Calf Stretch
- Holding onto a chair, extend one leg behind you. Your heel should touch the floor, or almost. Your feet should be completely parallel: imagine that you’re on skis. If your back foot is turned out, even a little, you won’t get the stretch.
- Lean forward slightly and push the heel of the back leg towards the floor. You’ll feel the stretch in your calf and your Achilles tendon.
- Hold the position for 10 to 30 seconds without forcing it, and then change legs. Do this exercise regularly.
VARIATION
You can lean on anything: a wall, a counter, or even a friend!
PRO TIPS
• Breathing will help you get more range: take a deep breath and then exhale as you stretch the muscle. You’ll notice a big difference.
• Always listen to your body. You should feel comfortable when exercising, without pain.
