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4 stretches every woman should be doing daily (you can do them in your bed)
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Feel younger and start your day off right by doing these stretches. - photo by Gina Van Luven
When youre young and nimble, it seems like you can do just about anything without stretching. There was no need to stretch out your muscles 20 years ago, but that's not really the case now.

As you age, your body becomes less flexible, especially if you aren't stretching every day. If you have a sit-down job, for example, you run the risk of becoming less flexible more quickly than someone who moves around a lot throughout the day.

There is some good news, though you can help combat this aging process by doing daily stretches that give your body the chance to move. You'll also be able to find some peace of mind (and have a moment of quiet) while doing these stretches. And according to the Mayo Clinic, stretching can help reduce the risk of injury and help your joints work properly.

Best of all, you can even do these before you get out of bed in the morning.

1. Spine twist

Lay on your back, bend your legs and put your feet together on the floor. As you exhale, lower both legs to the right and rotate your head to the left. Relax in this position. Then, rotate your legs to the left and your head to the right, again relaxing as your spine opens up and surrounding muscles begin to wake up.

You can also twist your spine while sitting up, with your legs crossed. Pull your right hand over to your left side and hold, breathing deeply. Repeat with your left arm, on your right side.

2. Eye of the needle

Lay on your back with your knees bent and feet on the floor. Place your right ankle over your left knee, as if you were sitting. Imagine the space between your two legs as the eye of a needle and thread your right hand through the eye of the needle, meeting your left hand around the back side of your left leg. Gently pull your left leg in toward your body, feeling the stretch on the right, outer hip and thigh region.

3. Knee press

Lay on your back. Bend both legs and use your hands to bring your knees toward your chest, opening them slightly. This opens up the tailbone region at the base of your spine and stretches those muscles.

4. Cat-Cow

Make a table pose by standing on all fours and putting your hands and knees at your hips' width. Round your back and hang your head down. Then, lift your pelvis and chest toward the ceiling, so that your stomach moves toward the floor. Lift your head. Do this back and forth several times, while breathing deeply to stretch the muscles around the spine.

These stretches are especially beneficial to those who are sitting throughout the day. If you have an on your feet type of job, these areas can tense up, too. By stretching them in the morning when you wake up and then again before going to bed, you give your muscles a greater chance for long-term flexibility.
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From the book 'Outliers' comes proof that good health is more than just genetics
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Friends Jim Young, left, Mike Natale, Jeff Natale and Ryan Kiernan were on Greenwich High School football team together and Jim and Mike were captains. Jim, who was the youngest in Sherry Young's family, was welcome in the homes of the other three boys who still had siblings around and grandparents near. - photo by Sherry Young
As I look back on my life and the lives of others, both personally and in the reading I have done, I am convinced of the necessity of positive human contact in our lives. We are doubly blessed when we are able to make good friends or are a part of a family where we are accepted and loved.

Malcolm Gladwell in his book Outliers tells of a time in the 1950s when Dr. Stewart Wolf met a physician who practiced in the area of Roseto, Pennsylvania. Roseto was settled by a group of Italian families from Roseto, Italy, who re-created their life again in America.

This was in the 1950s before drugs and measures to prevent heart disease became important. In their conversation the physician said, You know, Ive been practicing for 17 years. I get patients from all over, and I rarely find anyone from Roseto under the age of 65 with heart disease.

Wolf was surprised by these words as, It was impossible to be a doctor, common sense said, and not see heart disease.

Wolf enlisted the aid of a sociologist and friend John Bruhn to help him. They found, There was no suicide, no alcoholism, no drug addiction, and very little crime. They didnt have anyone on welfare. Then we looked at peptic ulcers. They didnt have any of those either. These people were dying of old age. Thats it.

They checked into diet, genetics and possibilities of something in the foothills of eastern Pennsylvania but nothing made sense.

What they found was that Rosetans visited one another, stopping to chat in Italian on the street, say, or cooking for one another in their backyards. (Researchers) learned about the extended family clans that underlay the towns social structure. They saw how many homes had three generations living under one roof and how much respect grandparents commanded. They went to Mass at Our Lady of Mount Carmel and saw the unifying and calming effect of the church. They counted 22 separate civic organizations in a town of just under 2,000 people. They picked up on the particular egalitarian ethos of the community, which discouraged the wealthy from flaunting their success and helped the unsuccessful obscure their failures.

What they found eventually convinced the medical establishment to look beyond the individual and understand the culture people are part of their friends, families and town they came from. They determined that the people we surround ourselves with and the values of the world we inhabit have a profound effect on who we are.

Likely, this study could have been done with other ethnicities. However, my family's experiences with the Italian families in Connecticut ring true to the study. Our hungry and growing sons, especially our youngest son, Jim, who was left home alone with two beady-eyed parents, all had some memorable experiences being fed and loved in the Cos Cob multigenerational families. Proof of the African proverb, It takes a village to raise a child.

We live in an age when the contact we have with people often is on the internet, and many of us live among strangers. Unless we make the effort to reach out, we will become isolated, especially as we age. The Rosetan study is proof that reaching out and communicating may be good for our health.
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