Limber up
5 simple stretches to set you in motion
If you want to get moving, one of the first steps in the process is
building your flexibility. Regular stretching can do wonders for your
body and mind by:
• Improving mood • Preventing injury
• Reducing stress • Increasing circulation
Local personal trainer Ken Boyte recommends the following five
stretches to get you on a path to regular movement and to help make
everyday activities less strenuous.
Boyte recommends holding each stretch between 30 and 60 seconds.
Most importantly, don’t overdo it. Do what’s comfortable for you.
1 2 3 4 5
Calf Stretch Hamstring
Stretch Wide Squat Side Squat With your feet
slightly wider than
shoulder width
apart and your
back as straight
as possible, bend
your knees, lower
toward the ground
and hold. Don’t
go too low, and
keep your arms
out to the front to
help with balance.
Slowly raise back
up. Be extra
careful if you
have knee issues. Starting in the
squat position,
bend your elbows
so your hands are
together, then step
your right foot to
the side and slowly
squat down and
hold. Push back
up, then lower
yourself down to
the left side and
repeat the process. IT (iliotibial)
band stretch
Turn to the side,
put one foot out
and bend your
front leg. Your
back leg should
be straight, with
your heel planted
on the floor. If
you’re doing it
right, you’ll feel
this stretch in
the calf muscle
of the back leg.
Hold. Reverse the
position and repeat
the process.
Starting in a posi-
tion similar to the
calf stretch, bring
your feet closer
together and lift
the toes on your
front foot. With the
same side hand,
reach down as far
as possible and try
to touch your toes.
It’s OK if you
can’t reach. Your
flexibility will build
over time. Reverse
the position and
repeat the process.
Cross one foot
over the other
(hold onto a wall
or other structure
to steady yourself).
Keep your knees as
straight as possible,
and hold. You’ll
feel the stretch in
the outside of the
leg. Switch legs and
repeat the process.
Ken Boyte is a personal trainer certified in senior fitness and group exercise. Call 704-920-3484 for information about
Boyte’s classes and schedules at the Cabarrus County Senior Centers.
cabarruscounty.us/seniors
11