Stretching
Preventing Injury During Exercise
To reduce injury to the muscles and joints of your body, stretching is highly recommended. Also remember to warm up and cool down as part of your exercise routine to prevent injury.
Stretching
According to the book Staying Flexible, edited by Charles Mee, to increase a muscle’s length you should pull it about 10 percent beyond its normal length. When you stretch the muscle about 10 percent more than normal you should feel slightly uncomfortable but not enough to cause pain. This will help to relieve tension and relax stiffness. Some experts even say that it can relieve lower back pain.
Stretches to Try at Home
Legs:
Stretch #1:
Sit down with your right leg extended. Bring in your left leg’s foot and place it on the inner part of your right leg’s thigh. Reach your fingers to your right foot’s toes. Hold position for 30 seconds. Now stretch your left leg.Stretch #2:
Stand up and place your left hand on a wall or bar to balance yourself. Use your right hand to grab your right leg’s foot and pull your leg as close to your bottom as you can. Hold the stretch for 30 seconds and then switch to your left leg.Stretch #3:
Stand looking at a wall. Place both hands on the wall. Place your left foot’s toes on the wall, while keeping your heel on the floor. Lean forward; this will stretch your calf muscle. Hold for 30 seconds and then switch to your right foot.
Inner Thighs:
Stretch #1:
Sit on the floor with the soles of your feet together. Grasp your feet and lean forward, pressing your forearms on your shins.Stretch #2:
While still sitting, spread your legs as far apart as you comfortable can, keeping your knees bent. Lean forward form the waist and place your hands on the floor. Press against your knees with your elbows. Hold for 30 seconds.
Arms:
Stretch #1:
Sit on a chair. Sit upright with the palm of your hand behind your neck. Grasp your right elbow with your left hand and pull it toward the back of your head, stretching the triceps of your right arm. Hold for 30 seconds and switch to your left arm.Stretch #2:
Sit on a chair. Swing your right arm leftward across your chest. To enhance a stretch of the right triceps and shoulder, place your arm in the bend of your left elbow and pull up with your left arm. Hold 30 seconds and switch to your left arm.
Back:
Stretch #1:
Sit on the floor with your legs crossed, then twist to the right and lean forward on your hands, stretching the loser back. To stretch the lower back and buttocks, lean forward and bring your forearms toward the floor. Hold for 30 seconds and stretch on the left side.Stretch #2:
Sit on a stool or chair with a high seat. Gently drop your body toward your lap, letting your hands dangle to the floor and your head drop between your legs. Hold for 30 seconds.Stretch #3:
Lie on your back, bend your knees and bring your feet toward your head. Hold on to your feet and pull your knees toward your chest to stretch your lower back and hamstrings. Hold for 30 seconds.Stretch #4:
Kneel down and place your hands on the floor with your elbows extended and your back straight. Curl up like a cat by arching your back. Hold for 30 seconds.
Neck:
Stretch #1:
Grasp the back of your head with your right hand, and pull it forward and to the right to stretch the trapezius. Hold for 30 seconds.Stretch #2:
Place your right hand over your left ear, and pull your head to the right. This will stretch the mastoid muscle. Hold for 30 seconds.Stretch #3:
Interlace your fingers behind your head. Push your chin to your chest to lengthen the muscles in the back of your neck. Hold for 30 seconds.
Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
