Day 25: Stretch
It is recommended to stretch for at least five minutes before a work out. You can also take exercise classes that incorporate stretching, including yoga, which may be able to help lower heart disease risk just as much as other low-intensity exercises like walking. Here are four other ways to get in a good stretch from the American Heart Association.
Four Ways to Stretch
- Chest Stretch
- Place both hands on the back of your head.
- For about 20-30 seconds, push your elbows back while squeezing with your upper back until you feel a stretch in your chest.
- Hamstring Stretch
- While standing up straight, put one foot up on a low, secure bench, chair or stair step.
- Keeping your chest high, bend forward from your hips down to your foot. Hold for 20-30 seconds on each leg as you feel a stretch in the back of your thigh or knee.
- Palm Touch
- Bend your knees slightly, and try to touch the floor by bending from the waist. Hold for about 10 seconds, and repeat 1-2 times.
- If you have lower back problems, do this with your legs crossed.
- Shoulder Rolls
- Lift your shoulders up toward your ears then shift them backwards in a circular motion, and repeat 5-10 times.
- You can do this on both shoulders at the same time or alternate between each shoulder.
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