About Stretching Exercises
Stretching exercises alone will not improve your endurance or
strength but are critical if you want to avoid injury during your
normal exercise routine.
How much to stretch & how often - Stretch before, during,
and after you do your regularly scheduled strength and endurance
exercises. Some doctors agree that stretching after weight training
will assist in the promotion of muscle growth. Also, stretching
between excercises or sets reduces the amount of chemical buildup
in your muscle cells that cause fatigue.
Note: Stretching exercises, by themselves, don't
improve endurance or strength. Slowly stretch into the desired
position, as far as possible without pain, and hold the stretch
for 10 to 30 seconds. Relax, then repeat, trying to stretch farther.
Always warm up before stretching exercises, for example do a little
bit of easy walking and arm-pumping first). Stretching your muscles
before they are warmed up may result in injury. Stretching should
never cause pain, especially joint pain. If it does, you are stretching
too far, and you need to reduce the stretch so that it doesn't
hurt. Mild discomfort or a mild pulling sensation is normal. Never
"bounce" into a stretch; make slow, steady movements
instead. Jerking into position can cause muscles to tighten, possibly
resulting in injury. Avoid "locking" your joints into
place when you straighten them during stretches. Your arms and
legs should be straight when you stretch them, but don't lock
them in a tightly straight position. You should always have a
very small amount of bending in your joints while stretching.
Making Progress - You can progress in your stretching
exercises; the way to know how to limit yourself is that stretching
should never hurt. It may feel slightly uncomfortable, but not
painful. Push yourself to stretch farther, but never so far that
it hurts.
Shoulders - Interlock your fingers and reach
above your head. Your lower back should be flat or slightly arched
inwards. You can perform this exercise sitting or standing.
Triceps - Place your left hand behind your head
and reach as far down your back as possible. With your right hand
grasp your left elbow and gently pull it behind the back of your
head. You can perform this exercise sitting or standing. Repeat
for the other arm.
Biceps - Extend both arms out so they are parallel
to the floor. Turn your hands palm facing up and your elbows locked.
Now, without moving your arm try to point your fingers to the
ground. You should fell a pull in your biceps and forearms.
Chest - Clasp your hands behind your back. Gently
straighten your elbows and raise your arms as high as comfortably
possible. You can perform this exercise sitting or standing.
Calf Stretch - Stand 2-3 feet away from a wall.
Put your hands against the wall at about shoulder level to support
your weight . Lean in toward the wall by bending your elbows until
you feel a stretch in the back of your calves . Keep your body
erect, your knees straight, and your hips forward. DO NOT bend
at the waist. Make sure your heels remain on the ground. Alternate
foot position by turning the feet outward, stretching, then inward,
and repeating the stretch. If you run a great deal, do this repeatedly
throughout the day. To increase stretch, a book can be placed
under the "ball" of the foot, letting the heels hang
down.
Anterior Thigh - Stand with one arm holding onto
a chair or wall . With the free hand, grasp the instep of the
foot and pull the heel behind you toward your buttocks. KEEP YOUR
KNEE BACK . Do not let it come forward. Note: You should be standing
erect throughout the entire stretch. DO NOT LEAN FORWARD. If you
can touch your heel to your buttocks, slightly extend your back
while doing this exercise.
Inner Thigh - Sit on the floor. Place the soles
of your feet together and bring them about two feet away from
your body Place your hands on your knees and gently push downward
toward the floor. SLOWLY bend forward, trying to touch your nose
to your feet.
Posterior Thigh - Sit lengthwise along a table
and place your right leg on the table. Rest your left leg on the
floor or on a footstool . Lean forward over your right leg until
you feel a stretch behind your knee and in your calf. Hold that
position by grasping the right leg Repeat with the left leg. Note:
Stretch the calves by pointing your toes upward and toward your
chest.
Iliotibial Band and Lateral Thigh -Sit comfortably on the floor
with your legs out in front. With your left leg straight, put
your right foot flat on the ground on the opposite side of your
left knee. Reach over your right leg with your left arm so that
your elbow is on the outside of your right leg . Slowly turn your
head and look over your right shoulder and, at the same time,
turn your upper body toward the right ann. Keep your hips flat
on the floor at all times. Repeat on the opposite side. Note:
If you do not feel a stretch, bend your left knee, placing your
left foot next to the right hip. The more you run, the more you
need to do this stretch.
Groin - Stand with your feet about 2 meters
apart, toes pointing forward. Gradually shift all your weight
to your right leg by bending your right knee. Your left leg stays
straight. Place both your hands on your right knee for support.
You can increase the starting distance between your feet for a
greater stretch.
Soleus - Stand next to a chair and place your
left foot flat on the seat. Hold onto the chair for balance Keeping
the left foot flat, lean over the chair until you feel a stretch
in the back of the left calf
Lower back - Lying flat on your back place the
sole of your right foot on your left thigh. Grasp your right knee
with your left hand and gently roll it to the left. Try to get
your knee as close to the floor as possible without your right
shoulder leaving the floor.
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