The Guide to Body Stretching

Issue: 20 - 06 May 2008
Benefits of Stretching:
  • Brings nutrients to your muscles and relieves tension
  • Increases the feeling of well-being
  • Improves flexibility and freedom of movement
  • Reduces muscle tension and post exercise soreness
  • Increases muscle coordination
  • Increased range of movement in the joints
  • Improved circulation
  • Increased energy level (resulting from increased circulation)
  • Reduces anxiety, stress and fatigue
  • Improves mental alertness
  • Decreases the risk of injury
  • Promotes better posture
  • Decreases occurrence of muscle strains
Wall Angel: 10 Reps, 3 seconds hold, 1 set
Stand with back & shoulders against wall.
Slide arms towards side.
Squeeze shoulder blades together.
Scalese Stretch: 2 reps, 30 second hold, 1 set
Place your left arm across your body.
Tilt your head toward your right side.
Pull left arm to increase stretch. Repeat other side.
Levator Stretch: 2 reps, 30 seconds hold, 1 set
Place your left hand behind your neck.
Look toward your right armpit.
Pull head toward armpit. Repeat on the other side.
Neck Stretches
Hold onto the edge of the chair, side to be stretched and look down towards the opposite arm pit. Apply a little pressure with opposite hand for a more intense stretch.
Tuck chin in and lean your head away from the side to be stretched. Apply a little pressure with opposite hand for a more intense stretch.
Stand with your arm on a wall. Look down towards your Opposite arm pit. Apply a little pressure with opposite hand for an added stretch.


Isometric Shoulder External Rotation: 2 reps, 30 sec hold, 1 set
Place a towel between your arm and body.
Grasp the outside of your involved side wrist.
Press your wrist outward toward your hand.
I feel that stretching is one of the most important practices that everybody should bring into their daily routine, so over the next couple of newsletters we will cover a full range of stretches for different body parts.
Myorthotics is also an excellent technique if you have any of the below problems:
  • Do you have a spinal problem?
  • Do you suffer from a sore back or neck?
  • Do you have aches and pains in your muscles?
  • Are you always stiff and sore when waking and throughout the morning?

Click on the above link to read more about myorthotics. I think by combining Stretching, Myorthotics and Pilates (which strengthen the core muscles) you should be able to solve most structural problems as well as a being a preventative for further problems.

"I have a constant feeling of well being. I find that when I started taking the Natural HGH my sleeping really improved and I was waking up in the morning refreshed and full of energy. I now find that my energy is not only excellent but I maintain it throughout the day, not needing those afternoon naps anymore."
Joan, Retired Nurse, QLD

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