Stretching Exercises for the Obese

It can be difficult just to think about starting a stretching routine if you're new to exercise. It could be even more difficult if you are struggling with excess weight. According to the Centers for Disease Control and Prevention, nearly 35% of American adults are obese, so you're not alone. By starting any type of physical activity, you can reap important benefits. Stretching should be a component of your regular exercise program.

Considerations

• Before you begin any stretching routine, it's important to obtain your doctor's clearance, especially if you have any concurrent physical disorders that might affect your ability to perform the stretches. Perform some light physical activity, such as walking in place, to warm up your muscles before stretching, It's best to choose an activity that involves the same muscles you want to focus on. Additionally, you should not stretch your body beyond its current limitations. Start off slow and don't push yourself. Your flexibility level will gradually improve over time and you will experience and see the benefits of your efforts. If you experience pain, strain or other troublesome symptoms, stop stretching and seek medical attention if necessary.

Yoga

• Yoga is a beneficial mind-body exercise for just about everyone. Yoga might help you control emotional over-eating, because you will learn helpful stress management techniques. By implementing modifications with the assistance of a qualified yoga instructor, you can improve your flexibility, increase self-esteem and possibly lose weight, says Lanita Varshell in an article for the June 2003 "IDEA Health Fitness Source." Some easy poses to start out with include Knees-to-Chest, Child's pose and Savasana. To perform a modified version of Child's pose, start on your hands and knees. Sit back on your heels and lower your chest to the floor, as far as you can. Open your knees as wide as necessary to accommodate your chest between your thighs. Rest your forehead on your fists or stacked hands.

Static Stretches

• Static stretches are held -- without bouncing -- for periods of time to increase your level of flexibility. These are best done after your muscles have been warmed up with some physical activity. Many obese people can safely perform a series of static exercises that focus on stretching all of the major muscle groups, but as with yoga, you may need to modify certain stretches based on your current level of flexibility. According to Shelby Murphy in an article for the Spring 2011 issue of the "Personal Fitness Professional," one stretch modification includes resting your arms on a platform or table top for balance while you stretch your hamstrings. To perform a modified hamstring stretch, stand next to a sturdy chair or table and hold it with your left hand. Step your right foot slightly forward and place your heel on the floor, pointing your toes up. Slowly bend forward until you feel a stretch in your hamstrings. Repeat on the opposite side.

Chair Stretches

• Chair stretches are beneficial for those with low levels of fitness and those who cannot perform standing stretches. You can perform some basic neck and shoulder stretches while seated in a chair. Sit up straight and relax your shoulders. Inhale and drop your left ear to your left shoulder. Hold for a moment and then repeat on the right side. Return your head to center. Look over your right shoulder, keeping your chin level with the ground. Only rotate your head as far as you can without pain or strain. Return to center and then look over your left shoulder. Shrug your shoulders up to your ears as far as you can. Hold for a few seconds, then release and repeat several times.