Diabetes And Flexibility Exercises

Flexibility exercises are a great addition to any diabetes management plan

Flexibility measures how far you can stretch the muscles around your joints without stiffness or pain. One benefit of having flexible muscles and joints is the fact that you will be less likely to injure them when you use them. A good way to become more flexible is to stretch every day. You can stretch a little bit throughout the day to relieve tension and stress, so try to make it a regular part of each day.

There are a few rules to follow once you start a regular stretching program. Go slowly and try to move smoothly throughout the stretches. Remember to breathe and don't "bounce" when you stretch. Only stretch as far as you can WITHOUT pain. As soon as

you feel pain stop the stretch. It's also important to hold each stretch for 8-10 seconds.

Before you try any of these stretches you should check with your doctor to make sure the movements are ok for you to do.

Here are some stretches you may want to try:

 CALF STRETCH

Stand about one foot away from a wall, facing it. Point your toes straight ahead, and stand with one foot in front of the other. Bend your front knee, keeping both feet flat on the floor. Slowly lean forward, resting your forearms on the wall. Press your rear heel into the floor, then repeat with the other leg.
 
 

SHOULDERS AND CHEST STRETCH

Lace your fingers together behind you. Lift your arms up and hold. Breathe, then slowly lower your arms. Let go
 
 

ARM STRETCH

Raise your arms over your head. Lace your fingers together with your palms facing up. Press your arms upward.
 
 

HAMSTRING STRETCH

Lie on your back and bend your legs, keeping your feet on the floor. Lift one leg up, keeping it slightly bent. Hold your leg (at the calf) with both hands. Try to straighten your leg while holding on to it. Release your leg. Try to straighten it again, and

release. Repeat this with your other leg.