Do you get leg cramps, aka Charlie Horses, when you sleep? A Dutch study found that sufferers doing just a simple 3-min stretch workout before bed were able to reduce their pain occurrences by half - and when they did get, it was much less painful. Do each of these stretches three times, holding for 10 seconds each time. 1) Standing calf stretch: Stand facing a wall with your arms extended at chest height, palms on the wall. Place your right leg forward, flexing the knee, and the left leg behind, with a straight leg. Keep both feet firmly planted on the floor. Without bending at the waist or lifting your heels, lean forward, flexing your right knee so that your body moves toward the wall. Repeat on the other side. 2) Hamstring standing stretch: Place the back of a chair against a wall. Stand in front of it, and put your right heel on the chair so your leg is straight. Bend forward at the hips, keeping your upper body straight and your left foot firmly on the floor. Repeat on the other side. 3) Seated calf and hamstring stretch: Sit on the floor or a firm bed with both legs extended. Then, keeping your back straight, bend at your hips and stretch forward to grasp your toes or calves.
Posted on: Thu, 27 Jun 2013 02:01:46 +0000
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