Working as an osteopath, I have come to the conclusion that one of the most important aspects for a good quality of life (especially as we get older) is to have good flexibility and joint movement. Balance too is very important in all ages, but especially as we age, so the first exercise includes some easy balancing movements.
As a result of showing patients in clinic the exercises and stretches that I prescribe, I decided to put them on video so that patients and visitors alike could benefit. I know how difficult it is sometimes to remember how to do something when you have been shown it just once!
General Joint Articulation Exercise
This is a very simple routine taken from my T’ai Chi warm-up exercise. It can last for as long as you want or have time for, but you can certainly get away with doing it all within 5 minutes.
This exercise can be done first thing in the morning to get your body warmed up and your mind centred for the day ahead.
Make this a daily routine and you will be helping yourself today and for the years to come.
The Pec Stretch
Here is a nice exercise to do that will help stretch out the pec muscles. You can do this at home or at work – wherever there is a wall or doorway. Remember, when you do it, make sure the whole arm is in line with the body, and that the elbow and shoulder are at right angles. You will see what I mean when you watch the video.
Stretch for Sciatic Pain
This is a good exercise for stretching the gluteal muscles and deeper piriformis muscle where the sciatic nerve passes.
It can be practiced at work without causing too many heads to turn, and will help you manage the condition between visits to your osteopath. It should be practiced at least twice a day, preferably more.
This exercise is used to help with daily stretching of the shoulder capsule and surrounding muscles. As can be seen in the video, the weight of the arm is taken up through the hand against the wall. Using the fingers, walk up the wall so that the arm begins to rise. Don’t go any further than you can comfortably go. Stretch again and slowly walk your hand down the wall, until it is below shoulder height. When you feel comfortable that you can take the weight of the arm without the support of the wall, come off the wall.