Stretching for Better Bone (and Overall) Health

As part of our “Renew in 72 Minutes a Day” program, we recommend including 5 minutes of stretching in the morning and in the evening each day. Proper stretching involves feeling a limit and holding there for a few deep breaths. There should be sensation without discomfort or pain. Many separate benefits occur when you stretch properly. Over time, you will find yourself more flexible, limber, and mobile, which helps protect against joint and muscle injury. Stretching can also provide relief from stiffness, tension, and chronic back pain. Flexibility in body also improves your mental and spiritual capacities.

Here are Dr. Jaffe’s Top 3 Stretches:

Touch the Floor

  1. Stand comfortably with your feet approximately at shoulder width.
  2. Bend forward slowly.
  3. Breathe deeply.
  4. With each exhale, relax and stretch a tiny bit further for a total of 5 breaths.
  5. Stand up slowly.
  6. Repeat 3 or more times and notice your stretch increase.
  7. With practice, you are likely able to touch your toes or palm the floor. Appreciate yourself as you stretch out your back muscles and renew your collagen connective tissue.


Reach for the Sky

  1. Stand comfortably.
  2. Slowly bring your hands up above your head as far as comfortable.
  3. Wiggle your fingers.
  4. Breathe slowly in and out, letting your shoulders drop.
  5. Release any muscular tension or stress.
  6. Smile while stretching.
  7. Repeat 3-5 times.




Lying Crossover Stretch

  1. Lie comfortably on the floor.
  2. Bend your right knee and cross it over your straight left leg and body as far as possible towards the left side, stretching out your back and gluteus muscles.
  3. Hold for two breaths.
  4. Straighten the right leg in front of you, bend the left knee, and stretch the left leg over the right.
  5. Hold for 2 breaths.
  6. Stretch both legs out straight.
  7. Bend both knees and pull them up to your chest.
  8. Hold for 2 breaths.
  9. Repeat the entire cycle.

Below are a two more stretches that are helpful to add:

Standing Calf Stretch

  1. Stand about arm’s length away from a wall, facing the wall.
  2. Place your hands on the wall at shoulder level
  3. Put one foot forward with a bent knee and the other foot back and straight.
  4. Keep your back heel on the ground and lean forward, keeping the back knee straight. You should feel a stretch in your calf muscle.
  5. Hold for 30-60 seconds while breathing deeply.
  6. Switch and repeat with the other leg.
  7. Repeat the cycle 2-3times.
  8. Let stress fall away as muscles, joints, and tendons feel a pleasant stretch.

Hamstring Stretch

  1. Sit comfortably on the floor.
  2. Extend both legs out in front of you.
  3. Reach your arms forward as far as possible, bending at the waist, but keeping your legs straight. Hold for 15-30 seconds while breathing deeply.
  4. Repeat 2-3 times.
  5. For the second stretch, keep one leg straight in front of you, but bend the other knee, bringing the foot of the bent knee up to rest against the thigh of the outstretched leg, with that knee flexed outward, parallel to the floor.
  6. Reach forward toward the ankle of the outstretched leg
  7. Hold for 10 seconds.
  8. Relax, and repeat with the other leg.
  9. Repeat cycle 2-3 times.

These stretches will help to renew your bones, joints, muscles, and connective tissue infrastructure. Stretching has been found to increase bone remodeling and growth. Stretching helps you breathe deeply. Stretching improves coordination so you are less likely to fall. Stretching releases tension in your body and lets fluids flow, bringing nutrients to cells and removing waste. Enjoy stretching and it will reward you physically, mentally, and spiritually.

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