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Stretches For Abdominal And Back Muscles

Tighten your pelvic floor muscles, which support the bladder, uterus, small intestine and rectum. This is called a Kegel exercise, and it helps tone and strengthen the pelvic floor muscles. It can help prevent incontinence. This stretch relieves muscular low back pain and tension in the upper back, shoulders, and neck. It tightens the thighs, buttocks and lower abdominal
muscles.

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Lie flat on your back with feet front forward

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Bring your body upward leading with your arms to a half-sitting position

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Look ahead

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Hold and count 20 to 30 seconds; relax 2 to 3 seconds

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Repeat this exercise 3 times

Stretch The Calf And Buttocks

Hold onto the back of the leg to create this
stretch.

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Lie flat on your back with legs straight

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Get back of head pressed to the mat

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With both arms pull the right knee toward your chest and hold tightly while rotating the ankle for 30 seconds, 15 clockwise and 15 counterclockwise

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Repeat exercise and alternate with the left knee and rotate ankle for 30 seconds

This rotary motion helps to gently stretch out tight calf, buttocks, and hamstrings and prevents leg
cramps.

You may use a foam support under the head. Most seniors have a rounded back that makes it hard to get the back of the head down properly without the support. Only stretch as far as
comfortable.

Exercise The Toes

This exercise is meditative for the soul and relaxes the mind. This helps to stretch and strengthen the toes, the bottom of your feet (plantar fascia), and relax the calf
muscles.

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With both arms pull both knees to the chest

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Stretch the toes by separating and pulling them apart and outward

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Hold firmly for 30 seconds

My mind seems to wander off and tends to relax as I concentrate on how the toes send energy to my
body.

Relaxing Stretches For Your Back, Groin, Hamstrings And Hands

This stretch helps to maintain balance in the body. Crucial for preventing falls. For this excellent leg stretch I use sponge balls to enhance and increase benefits. Sponge balls improve flexibility and circulation of blood and energy in your fingers, wrists, hands, and
arms.

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Place right ankle comfortably above the left knee; gently push the bent knee toward the floor

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Hold a sponge ball in each hand and squeeze slowly in a regular sequence for 30 seconds

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Repeat the same exercise with your left ankle above the right knee; push left knee toward the floor and squeeze the balls for 30 seconds

Discipline and determination. Don’t cheat. Enjoy the
benefits.

Relaxing Stretches For Back, Groin, Hamstrings And Hands

Concentrate
as you do these
exercises.

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With your knees bent outward bring the soles of your feet together close to your buttocks, to relax these stretches for the back, groin, and hamstrings

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In each hand place a sponge ball comfortably and securely between the baby and ring fingers

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Slowly close the fist all the way while squeezing the balls

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Hold; relax

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Slowly close fists and relax 5 or 10 times

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Move balls to next two fingers and continue exercise, ending with thumb and forefinger

I Will Now Explain How To Use Sponge Balls Between The Fingers

Sponge balls improve circulation in the fingers, hand, wrists, and arms (See the following pages for
instructions).

I had never before seen or heard about this type of ball and finger exercise. I wholeheartedly believe in it and highly recommend it. It certainly has helped me. Persist and
persevere.

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Comfortably place a sponge ball between baby and ring fingers in each hand and close and open fist slowly 5 or 10 times

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Next place the balls between the ring and middle fingers and again close and open fist slowly 5 or 10 times

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Do the same between the next two fingers and the last two fingers, between the forefinger and the thumb closing and opening fists slowly 5 or 10 times in each hand; don’t forget the thumbs

How does this exercise feel now? How are your fingers? You will be amazed how beneficial this exercise can
be.

These exercises with foam sponge balls between the fingers have helped me greatly. Several years ago, during cold weather, my fingertips often would turn white, become numb, and hurt. Inventing this exercise with the sponge balls between my fingers has cured my fingertip pain by increasing the energy flow and blood circulation in my fingers, hands, wrists, and arms. It is amazing when you realize that there are 4,000 nerve endings in our
hands.

Repetitive motion of the hands when you open and close your hands holding sponge balls may slow down the progression of osteoarthritis, carpal tunnel, tendonitis, and tennis elbow. Sponge balls strengthen the muscles in your hands and wrists, and increase flexibility in the muscles, stimulating the blood and energy circulation. This exercise may be done safely at any age, anywhere, and at any time. Choose sponge balls that fit comfortably in your
hand.

Caution:
The primary danger of using a sponge ball is overuse. Overuse injuries can occur in the hands and wrists from excessive contraction of the muscles; therefore, I recommend that you use sponge balls in
moderation.

Stretch The Quadriceps

Do not force this stretch if you have any knee pain or discomfort. If your quadriceps say “ouch”, simply ease up and try it
again.

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Lie straight on your left side, with your spine in a neutral position, pelvis perpendicular to the floor.

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With your right hand reach behind you to hold onto your right foot between toes and ankle joint

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Pull your heel toward the right buttock Keep your knees together

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Push your hips forward to stretch the quadriceps. Hold for 30 seconds

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Repeat the other leg