Stretching

Stretching

WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise. The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch. You should stretch to the point of "MILD TENSION". If you overstretch you will also cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.

COOL-DOWNS, consisting of slow walking and stretching, are performed after aerobic exercise for duration of 5-7 minutes. The purpose of cool-downs is to gradually return your heart rate and blood pressure to resting or pre-exercise levels.

Lateral Neck Flexion Stretch

 This stretch can be very useful for people who suffer from tight, aching muscles in the upper back and neck, such as those who work at a computer.

Look straight forward and do not let the chin drop down

Move your ear towards the shoulder

Don't let your shoulder lift up

Hold for between 10 and 30 seconds

When stretching the right side, further the stretch by using the left hand to apply gentle pressure to the right side of the head

Forward Neck Flexion Stretch

Performing a stretch such as this on a regular basis can help to ease muscular aches and pains in the neck and upper back.

Start facing straight forwards and with your arms in front of you

Keep the elbows straight and clasp your hands together to stop your shoulders from elevating

Bring your chin down to meet your chest

Hold for between 10 and 30 seconds

Perform sitting on a chair and gripping the chair between your legs to keep the shoulders down

Chest and Shoulder Stretches

Anterior Shoulder Stretch

Stretching the front part of the shoulder and chest muscles can help to improve posture

Stand upright with the back straight

Clasp your hands behind your back

Slowly lift your hands away from the back and up towards the ceiling

Hold for between 10 and 30 seconds

Place the palms of your hands on your lower back

Try to bring your elbows together behind your back

Posterior Shoulder Stretch

Stretching the back of the shoulder can be effective in rotator cuff injuries and also when the muscles of the upper back and neck are tight.

Stand upright and cross one arm across your body

Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder

Hold for between 10 and 30 seconds

Bend the elbow of the arm being stretched

Chest Stretch

Stretching the chest muscles, especially pectorals minor can be beneficial in improving posture of the upper back and shoulder girdle.

Stand in a doorway or next to a wall

Bend the arm being stretched and place the forearm flat against the wall or doorframe.

Step forwards and rotate your body away from your outstretched arm

Hold for between 10 and 30 seconds

Arm Stretches

Wrist Flexor Stretch

Stretching the wrist flexor muscles can be difficult, but using a wall to apply pressure and increase the range of motion can be very effective. Make sure you keep the elbow straight.

Stand facing a wall with your arms outstretched and palms facing up

Place your fingers on the wall pointing downwards

Slowly try to place your whole hand flat on the wall by extending the wrist

Hold for between 10 and 30 seconds

Perform on all fours so that your fingers point to your knees

To increase the stretch, sit further back onto your heels

Triceps Stretch

The muscles of the arm including the Triceps are often overlooked when it comes to a stretching routine. Stretching the Triceps especially after a weights workout.

Place your hand on your upper back with the elbow bend towards the ceiling

Use your other hand to pull the elbow towards your head

Hold for between 10 and 30 seconds

Hold a towel in the hand of the arm being stretched and bring it into the position above so that the towel is hanging behind your back

Bring the other hand behind you at waist height and pull down on the towel

Back and Abdominal Stretches

Lower Back Stretch

Stretching the muscles of the lower back can provide a great deal of relief to back pain sufferers.

Lay on the floor on your back

Bring your knees up to your chest and use your arms to pull them in further

Hold for between 10 and 30 seconds

Perform one leg at a time

Add internal rotation to further stretch gluteus medius

Latissimus Dorsi Stretch

The lats are regularly left out of stretching routines; however, all it takes is a simple stretch like this or kneeling on the floor.

Stand upright with your arms above your head

Reach up as high as possible

Hold for between 10 and 30 seconds

Perform one arm at a time

Latissimus Dorsi Stretch II

This is a great stretch for the lats, which are often tight in people with poor upper back posture.

Kneel on the floor

Lean forwards with the arms outstretched as far as possible and hands on the floor

Push your buttocks down towards your feet keeping your hands still to increase the stretch

 Hold for between 10 and 30 seconds

Back Arch Stretch

These types of stretching exercises are similar to those used in yoga.

On all fours on the floor, arch your back up as high as possible

Hold for between 10 and 30 seconds then relax.

This can also be done with the back slump stretch.

Abdominal Stretch

Lay on the floor on your stomach

Place your hands on the floor at shoulder level

Lift your upper body away from the floor, straightening your arms

Keep your hips flat on the floor

Hold for between 10 and 30 seconds

Side Stretch

Stand up and reach above the head with one arm

Lean over to the opposite side

Hold for between 10 and 30 seconds

Change sides

Use both arms above the head

Hip and Groin Stretches

Gluteus Maximus Stretch 

Stretching the buttocks can be great for reducing symptoms from sciatica.

Lay on the floor on your back

Pull your bent knee up towards the opposite shoulder

Hold for between 10 and 30 seconds

Perform sitting and leaning back on the other hand

  

Hip Stretch

Stretching the muscles of the outer hip such as tensor fascia latae and also the Iliotibial band can be effective in treating runners knee.

Lay on the floor on your back

Cross the right foot over the left knee, keeping the right knee bent

Use your left hand to pull the right knee across your body

Hold for between 10 and 30 seconds

Piriformis Stretch

 

The piriformis muscle can be very troublesome and cause symptoms of sciatica including pain radiating down the leg. Stretching this muscle will keep it supple and prevent it impinging on the sciatic nerve.

Lay on the floor on your back and cross the right ankle over the left knee

Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor

Pull the knee further towards you to increase the stretch

Hold for between 10 and 30 seconds

Perform in sitting with the back supported

Adductor Stretch

Stretching the adductor or groin muscles maintains the flexibility of the hip and can help you to prevent and recover form groin strains.

Sit on the floor with your knees bent and feet together

Place your hands on your ankles and push down gently on your knees with your elbows to increase the stretch

Hold for between 10 and 30 seconds

Thigh Stretches

Standing Quadriceps stretch

This has to be one of the most recognized and commonly used stretches.

Stand on one leg and pull the other foot up behind your bottom

Keep your knees together and push your hips forwards to increase the stretch

Hold for between 10 and 30 seconds

Laying Quadriceps Stretch

This is a variation of the more common standing quad stretch, which may be easier to perform for some people.

Lay on your front and pull one foot up to meet your buttocks

Hold for between 10 and 30 seconds

Wrap a towel around the ankle and pull the ends to increase the stretch

Hamstring Stretch

The hamstrings are probably the most commonly tight muscles and this can contribute towards lower back pain.

Sit on the floor with both legs straight

Keep your back straight as you lean forwards through the hips

Hold for between 10 and 30 seconds

Have the legs at a 45 degree angle

Gastrocnemius Stretch / Calf Stretch

Stretching the calf muscles can help to prevent a whole range of lower limb injuries.

Stand with one leg far in front of the other and lean forwards against a wall

Keep the back heel flat on the floor

Bend the front leg to lean forwards and keep the back leg straight

Hold for between 10 and 30 seconds

Bending the back knee in the same position will stretch the Soleus muscle only

Soleus Stretch

The soleus muscle lies underneath the larger gastrocnemius muscle. Bending the knee takes the gastrocnemius out of the stretch.

Place the leg to be stretched in front with the toes raised up on a step or something similar

Bend the knee and lean forwards to increase the knee flexion

Hold for between 10 and 30 seconds