50 The QUEE NS Courier • health • july 2, 2015 for breaking news visit www.queenscourier.com Stretching every day can go a long way by JOANE BARY Did you know that stiffness and pain develop in the neck, shoulders, back, hips, and knees when sitting for prolonged periods ▶health of time? For this reason, I promote daily stretching as an effective way to decrease pain and injuries. Studies have shown performing daily stretches can benefit you in the following ways: • increases strength by improving circulation and blood flow to the muscles • improves flexibility • increases range of motion • improves posture and decreases stress Below are four stretches that can be done in your chair to help decrease pain and stiffness in your neck, shoulders, back, hips, and knees: Seated leg hug This exercise stretches the lower back, neck, and shoulders. Sit at the edge of your chair with your feet flat on the floor. Bring your chest as close to your knees as possible and wrap your arms under both legs. Hold this position for 15 to 20 seconds while continuing to breathe regularly. Seated hamstring stretch This exercise stretches the back, shoulders, neck, and calves while increasing flexibility in the hamstrings of the extended leg. Sit on your chair with your left leg bent and your foot flat on the floor. Your right leg should be extended straight with your heel on the floor and toes pointing to the ceiling. Lean your torso forward and reach your left hand diagonally over to the opposite leg. Hold this position for 15 to 20 seconds while continuing to breathe regularly. Repeat on the other side. Seated chair lunge This exercise stretches the thighs, buttocks, and hamstrings. Sit at the edge of your chair with your torso straight and your left foot flat on the floor. Slide your right leg back bending the knee. Be sure to keep the knee aligned with your hip to help lengthen the quadriceps (thighs). Hold this position for 15 to 20 seconds while continuing to breathe regularly. Repeat on the other side. Seated twist This exercise stretches your back. Sit in an upright position on your chair and slowly twist from your waist to one side (your waist, stomach, and back should all be moving to one direction). Hold this position for 15 to 20 seconds, revert to start position, and then twist to the other side. Make sure to move slowly and carefully to avoid straining your neck or back. To deepen the stretch, you can place one had on the opposite knee and gently push against it. If you are twisting to the right, place your left hand on the outer edge of your right knee. Be sure to consult with your physician before starting any exercise or stretch program. Joanne Barry is a personal trainer and owner of Fitness R Us in Flushing. For questions, call 646-236-9155 or email [email protected]. ALLERGY SEASON IS HERE Do you cry from itchy, tearing, red swollen eyes, stuffy nose, and sore throat? Do you have sinus problems, shortness of breath or asthma? Adult & Pediatric Allergy & Asthma Care Specialist BETTER MEDICAL CARE, PC Warren W. Hsu, M.D. Board Certifi ed Allergist 212-15 Union Tpke • Bayside 718-217-8600 Mon-Wed-Fri-Sat • 10am-7pm FREE Parking • Nasal Congestion and Infl ammation • Sneezing • Itchy Watery Eyes • Runny or Stuffed Up Nose • Sore Throat • Low Grade Fever Most Insurance Plans Accepted No Diagnostic Co-Pay On Your First Visit Only. With This Coupon Only WINNER 3 Years in a Row Hayfever Season Pollen Season Ragweed Season LOOKING FOR CARE FOR YOU OR YOUR LOVED ONE? CARING IS OUR BUSINESS Licensed by New York State Department of Health Accreditation MEDICAID ACCEPTED 188 Montague Street 10% OFF with this ad OUR EXPERIENCED PROFESSIONALS WILL DEVELOP AN APPROPRIATE PLAN OF CARE FOR EACH CLIENT. THE PLAN WILL OUTLINE SPECIFIC TASKS TO MEET THE CLIENT’S NEEDS. WE SERVE THOSE WHO ARE: • Disabled or Elderly • In Need of Assistance with Daily Activities • Recently Discharged From the Hospital • Terminally ill • New Patients With Well Baby Care Needs • In Need of Housekeeping Services SERVICES OFFERED: • Registered Nurses • Licensed Practical Nurses • Home Health Aides • Personal Care Aides • Companions • Live In Aides • Physical Therapy • Occupational Therapy ALL STAFF MEMBERS ARE INSURED, BONDED & FINGERPRINTED BY NYS-DEPT. OF HEALTH Brooklyn NY T: 718-488-8300 Employment Opportunities Available Please Contact Us 25 South Tyson Avenue Floral Park, NY T: 516-358-1999 Email: [email protected] www.carelinkhomecareny.com
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