[Paul Coleman]

For those who suffer a bit when their muscles cool down after work, I have picked up a couple of helpful tips.  It may be that many people are aware of this stuff already but no flaming, eh guys?

Within 10 minutes of stopping work for the day, go around your body and tense up each muscle group in turn.  Tense then for about 20 - 30 seconds each.  Don't strain anything or overdo it just a comfortable tightness is fine.  I find that this helps to vastly reduce that aching in the muscles that often comes several hours later.  This may not be so applicable to younger window cleaners but as we get a bit older, the muscles tend to start losing their elasticity.

Knee problems?  Sometimes I get a knee making a protest :-)
A method that often works quite well for me is as follows:

Stand facing a wall a few inches from it.  Raise the toe end of the foot so that the heel is on the ground and the toes are resting against the wall. Gently move the hips towards the wall.  If it's being done right, the back of the thigh muscle should start to feel tighter.  Hold for 20 - 30 seconds and repeat several times with each foot.  DON'T OVERDO IT.  This often helps to alleviate pain in the knee.  Obviously this is just a stopgap.  If things persist too much it's better to seek medical advice.

I suppose I will get the p ripped out of me for these tips :-) but I have genuinely found them helpful at times.

[windows_chepstow]

It sounds as if you're doing a 'warm down' after some physical exercise.  There's more effective ones.

I'm unaware of the benefit of tensing and relaxing a muscle group; for any other purpose than that of some type of relaxation technique (such as they teach pregnant women in pre-natal classes).

However, the stretching exercise you describe would effectively stretch the calf muscles. 

Also try standing, feet together, knees slightly bent and reach down and touch your toes (or as far down as you can get without giving yourself a hernia).  Hold it for a count of thirty.  Repeat a further two times.  This stretches the ham-string.

For the thighs, stand on one leg (hold a wall for balance if you need to) and bend a leg behind you and hold your foot.  Tighten your buttock muscles and you should feel a good pull on your thigh.  Be careful not to put any stress on your knee - as if you're pulling the ligament between your thigh bone and shin bone apart.  Hold for thirty seconds.  Change legs.  Repeat three times.

There's loads more.  Maybe a book from your library could provide you a more effective warm down.  Or if you're more serious - try a fitness class at your local gym or leisure centre.  They'll always show you both warm-up and down techniques that will greatly improve your flexibility.

Also, stop being so nervous of being flamed!  It's all part of the fun.

[Jeff Brimble]

Thankx shiner !

[dennis buller]

After a day of work i can barely climb into bath,thanx shiner never thought of stretching my muscles out  :

[eco freindly. peoples champion ron .sherlock]

well all i can say is have a cup of ginseng

[rosskesava]

Don't laugh but I see a proper masseur every month.

I get given excercises to do that take about 20 minutes every day

I also see an osteopath every 3 months.

I pay £36 for the massage lady and £35 for the osteopath and both are worth every penny.

Apart from feeling tired and sometimes my legs and arms just ache and ache from hard work, I never have anything serious that is not gone by the following day.

If it comes to paying for the MOT or whatever for our work vehicle we find the cash but when it comes to our bodies, most people then can't afford it.

The whole thing of strectching and all that that is just so so so important especially as we get older (I'm 46).

Hi Graham, as you get older it is even more important even if you don't get very much out of it. Age comes to us all. I was eternally young once.

Cheers

[windows_chepstow]

[Mild aerobic excercise is the key.

But if your an old feller, don't expect to get very much out of it.

Mild aerobic excercis IS for older fellers! 

Don't be soft; beast yourself.  Wor Lass is racing the Black Mountain Challenge this Saturday.  17 Miles, cross country, up and down the Black Mountains.

Being super fit doesn't help her window cleaning; or stop her moaning though.