Physical Therapist Margaret Martin covers dynamic (or active) and static stretching, a morning stretch routine, and an evening routine.
Episode 1: Dynamic and Static Stretch Routine
As we age, muscles, nerves and fascia can get tight and reduce the flexibility of our joints. Regular stretching exercises increase flexibility and should be a part of our exercise routine. Your stretching routine should include both dynamic stretching (Active Isolated Stretching) and static stretching.
Margaret explains the difference between dynamic stretching and static stretching, and identifies when you should use one over the other. These stretching exercises require a flat comfortable surface a pillow (optional), two hand towels and a stretching strap or a 10 foot long 3/4 inch rope.
The four stretches in this segment target some of the most common areas of tightness that limit our ability to achieve good posture.
Episode 2: Morning Stretch Routine
This stretching exercise routine was designed for people who find mornings a challenge because of knee, hip or spine arthritis.
This morning stretch routine has been tried and tested by active aging individuals (myself included) who are no longer able to easily bounce out of bed.
Those who have been consistent with their morning stretch routine report a decrease or elimination of their morning foot, knee, hip and low back stiffness and pain. A bonus stretch helps start your day with your spine in good alignment.
Episode 3: Evening Stretch Routine
This twenty minute evening stretch routine targets the whole body and is designed to keep you limber, loose and relaxed. I do it on the floor as I am looking at my evening dose of TV.
Once you’ve done it a dozen times you will be able to do it by heart while you enjoy your favourite show. Enjoy.
This programme is designed for adults who want structured, educational exercise guidance for stretching, and who can exercise at home without hands-on supervision.
Make sure you receive the clearance from your physician or physical therapist before starting this or any other exercise program.
This programme cannot see you, progress you week by week, or correct your form in real time. If you need that level of attention, please work with a clinician in person.
This is a pre-recorded educational exercise programme. It is not a physiotherapy, medical, or personal-training service. Buying it does not make Margaret Martin or MelioGuide your clinician, and we do not assess whether these exercises are right for your body.
Exercise involves a risk of injury, including fracture. If you have osteoporosis, osteopenia, a recent fracture, spine, hip or pelvic pain, or you have been told you are at high fracture risk, get clearance from your own physician or physiotherapist before you start.
Stop if you feel pain, dizziness, chest pain, or unusual shortness of breath.
I am a Physical Therapist with over 40 years of clinical experience helping people achieve their health goals, stay strong and age well.
I am the author of three books (including an Amazon bestseller) on exercise and bone health. I have also produced numerous home workout videos and courses for patients and health professionals.
My clinical specialty is focussed on bone health, osteoporosis, and exercise for successful aging.