(How to COPY this exercise to YOUR computer: run your cursor over the entire page, click 'Copy' then go to YOUR text programme - Wordpad etc etc - and PASTE onto a blank page. Save & print off - about 2 full pages)
THE STRETCH EXERCISE CONCEPT
Read through before beginning.
The principal of 'Stretch Exercise' is to loosen the muscles, the tendons, and the nervous system from the restrictions placed upon these necessary bodily functions by the progress of aging, or the lack of muscle and limb use in our day to day living.
'Stretch Exercise' is based on that pleasant experience we had in our more younger days of stetching after we had woken after a nights sleep. It was a natural reaction to 'stretch' after a prolonged rest in order to put the muscles and nervous system back into use. Sleeping is essential but it does cause the body, in later age, to over-relax. This becomes quite a serious problem as we grow older.
'Stretch Exercise' is a simple process of bringing back into play on a regular basis the very important act of loosening the muscles and stretching the tendons and nervous system so that they can do their job properly. As we age we tend to become less willing to exercise in any form thus bringing on many ills, aches, and pains. A medical form of 'lethargy' often results whereby we become chairbound, housebound, and in more severe cases, bedbound.
DOING THE STRETCH EXERCISE
The 'Stretch Exercise' is in TWO PARTS. The first part is done whilst standing. The second part is done whilst sitting. Each should be done SLOWLY and each part takes only a a few minutes, and should be done if possible twice a day, indoors. You can 'show-off' outside if you want! It is also fun to do in groups.
PART ONE.
STANDING: Stand upright, legs slightly apart. Wear loose clothing and be barefoot.
With both arms at your sides raise them gently in a wide arc sideways, arms outstretched (like a plane!), until they meet over your head. Clasp your hands together. Now pull your arms down in front of you, fully stretched, hands still clasped. (It's okay to make grunting noises!)
Bend forward, keeping legs straight, and place your hands just below your knees, running your hands down your legs as far as you can. In time you will be able to reach your ankles or toes. Now, slowly, very slowly, bring yourself back up to full height, with hands running up your legs..
Repeat several times.
PART TWO.
SITTING: Sit as comfortably as you can in your favourite armchair. Relax. Arms resting, legs almost (but not fully) stretched forward. Bare feet. No restrictive or tight clothing. Begin.
Stretch your arms out in front of you. Make a tight fist, palm down. Now curl your fist forward and over, (this will feel remarkably good) stretching outwards all the time, until you feel a pleasant pull in your arms and in particularly in your shoulders.
Now stretch your legs out. Curl your toes forward, pointing down, and stretch your legs, (groan with delight!) until you feel a pleasant pull behind your legs and in your thighs.
Now sit upright. Gently lay head to one side. Bring upwards. Lay head to other side. Do this slowly several times until you feel a fantastically pleasant pull across your neck, trunk ,and shoulders. Groan in delight. :)
Repeat several times.
You have now completed the very simple but remarkably good new, 'Stretch Exercise' Do the full exercise several times a day, specially within an hour of waking, or in mid morning, or after a nap in the chair. It works incredibly well after being at the computer desk for many hours. It is excellent for people who work at computers.
'STRETCH EXERCISE' is guaranteed to improve your whole day-to-day life and to add many more years if applied on a fairly regular basis. You are only doing what should be done naturally with the body every day. 'Stretch Exercise' improves posture, complexion, slows the aging process, improves mood and attitude, enhances your love life (yes - it does!), improves appetite, and puts energy back into your life. To name but a few attributes!
'STRETCH EXERCISE' does not need a book of instructions and is not just for those in the aging process. It works for everyone. It was developed by doctors and physiotherapists over many years. It's a simple way to stay healthy as you grow older. We promise that these exercises will improve your life. It is also excellent as a 'group' therapy, done mid-morning, for the absolute fun of it.
PLEASE NOTE: 'Stretch Exercise' does not work overnight or after ONE or TWO exercises, or the result of a few odd tries every other week! - but you knew that didn't you - It must be done initially at least ONCE A DAY for most of the first 30 days - anything else is a waste of time. Don't start it if you expect a handful of exercises is going to change your life. It won't. AFTER 30 days, two to three times a week is okay.
www.britsabroad.org.uk or Britmail@aol.com or www.clubsaintgeorge.com
We are informed that several groups are now doing this exercise at Senior Centres, Care Homes, and even in the meeting hall of Mobile Home parks where recently retired folks live. Let us know if your group is doing it on a regular basis. We're advised these groups are in the UK (17), Canada (11), the US (7), New Zealand (3), and Australia (8). Who's doing this in South Africa? And other places? Let us know.
