Physical activity is known to be helpful in preventing and controlling Type 2 diabetes, but strenuous exercise is not always possible or palatable for everyone. Investigators at Louisiana State University looked at the possibility of using stretching exercises to lower blood sugar levels in individuals with Type 2 diabetes or for those at risk for the condition. Their results were published in 2011 in the Journal of Physiotherapy.
The study: Twenty-two participants either with Type 2 diabetes or at risk for the disease, were included in the study.
* two hours after eating a meal the volunteers drank 355 ml of fruit juice, with about 43 grams of carbohydrates.
* after half an hour some of the participants performed six lower body and four upper body stretches.
Twenty minutes after exercising, and again 40 minutes after exercising, blood sugar levels were significantly lower in the stretch group than in the non-stretch group. It was therefore concluded stretching exercises could help to lower blood sugar levels in people diagnosed with Type 2 diabetes and in people at risk for developing the condition.
The Mayo Clinic recommends stretching exercises that can be performed at a desk...
* sitting straight up, lower your head, grasp your arm above the elbow and draw it across your chest, making sure not to turn your torso as you do so. The stretch should be felt in your shoulder muscles. Hold the stretch for 15 seconds and repeat for the other shoulder.
* lift one arm as high as it will reach and bend your elbow down behind you so that it is touching your back just below your neck.
* grasp your elbow with the other and push down. You should feel a stretch in the bent arm. Hold for 15 seconds and repeat with the other arm.
* place both hands upon the back of your neck, elbows out at the sides. Rotate your arms so that your elbows go as far back as possible. Hold for 15 seconds.
* sitting all the way back in your chair, lift your leg from the hip. Grasp your thigh with your hands, sitting straight up, and hold for 30 seconds. Repeat with the other leg.
* now sit at the edge of your chair and straighten out one leg in front of you, placing your heel onto the floor. Keeping your back straight, hands on your thigh, lean forward and hold for 30 seconds. 27
The Women's Heart Foundation suggests...
* lifting arms out in front of you to shoulder height and interlacing your fingers.
* turn your palms outward and hold for 20 seconds.
* then stand with your hands on your hips, knees slightly flexed, and twist at the waist until you feel a stretch. Hold for 10 to 15 seconds, and repeat in the opposite direction.
Discuss with your doctor, trainer or physical therapist whether stretching exercises would be good for you, and get some other suggestions.
By Beverleigh H Piepers
The study: Twenty-two participants either with Type 2 diabetes or at risk for the disease, were included in the study.
* two hours after eating a meal the volunteers drank 355 ml of fruit juice, with about 43 grams of carbohydrates.
* after half an hour some of the participants performed six lower body and four upper body stretches.
Twenty minutes after exercising, and again 40 minutes after exercising, blood sugar levels were significantly lower in the stretch group than in the non-stretch group. It was therefore concluded stretching exercises could help to lower blood sugar levels in people diagnosed with Type 2 diabetes and in people at risk for developing the condition.
The Mayo Clinic recommends stretching exercises that can be performed at a desk...
* sitting straight up, lower your head, grasp your arm above the elbow and draw it across your chest, making sure not to turn your torso as you do so. The stretch should be felt in your shoulder muscles. Hold the stretch for 15 seconds and repeat for the other shoulder.
* lift one arm as high as it will reach and bend your elbow down behind you so that it is touching your back just below your neck.
* grasp your elbow with the other and push down. You should feel a stretch in the bent arm. Hold for 15 seconds and repeat with the other arm.
* place both hands upon the back of your neck, elbows out at the sides. Rotate your arms so that your elbows go as far back as possible. Hold for 15 seconds.
* sitting all the way back in your chair, lift your leg from the hip. Grasp your thigh with your hands, sitting straight up, and hold for 30 seconds. Repeat with the other leg.
* now sit at the edge of your chair and straighten out one leg in front of you, placing your heel onto the floor. Keeping your back straight, hands on your thigh, lean forward and hold for 30 seconds. 27
The Women's Heart Foundation suggests...
* lifting arms out in front of you to shoulder height and interlacing your fingers.
* turn your palms outward and hold for 20 seconds.
* then stand with your hands on your hips, knees slightly flexed, and twist at the waist until you feel a stretch. Hold for 10 to 15 seconds, and repeat in the opposite direction.
Discuss with your doctor, trainer or physical therapist whether stretching exercises would be good for you, and get some other suggestions.
By Beverleigh H Piepers
Post a Comment