Buzz
Proper stretching improves flexibility and reduces the risk of injuries caused by damage to connective tissues (like bones) and other adverse conditions. This article presents various techniques to help adjust or develop your stretching routine. You should follow the tips that align with your physical needs. If you are injured, do not attempt to stretch without support from a physical therapist, as this may cause further injury.
Steps
Stretching Exercises
Shoulder Stretch.
- Place the back of your hand on your lower back at the inward curve.
- Use your opposite hand to grasp your elbow, gently pull it forward, and hold.
- Repeat for the other side.
Stretching the Triceps.
- Lift one arm up.
- Bend the elbow and place the forearm behind your head, between the shoulder blades.
- Lift the opposite arm and grasp the elbow that is pointing towards the sky.
- Gently pull the elbow towards your head.
- Repeat for the other arm.
Stretching the Biceps.
- Extend your arms to the sides with your index fingers pointing upwards.
- Rotate the arms so that both index fingers point backwards, then continue rotating until they point downward.
Wrist Stretch.
- Hold one arm out in front with the elbow bent (keep it close to your body) and the palm facing up.
- Use your opposite hand to grasp the fingers and gently pull them downward until the palm faces the floor.
- Continue pulling the fingers upwards, with the palm now facing downward.
- Repeat with the other hand.
Quadriceps Stretch.
- Stand tall and pull one foot behind you (like a flamingo pose).
- Continue pulling the foot upward using your hand.
- Repeat with the other leg.
Calf Stretch.
- Place one foot in front of the other (in a split stance) with both hands on your hips.
- Lean slightly forward as you extend the back leg, aiming to press the back foot flat against the floor.
- Repeat with the other leg.
Hamstring Stretch.
- Sit on the floor with your feet extended in front of you.
- Reach both arms forward, ideally grabbing your toes and holding the position.
Hip Stretch.
- Lie on your back with your knees bent and feet flat on the floor.
- Form a four position by placing one ankle over the opposite knee.
- Wrap your hands around the knee, tighten your grip, and pull it towards your chest, holding the stretch.
- Repeat for the other side.
Groin Stretch.
- Sit on the floor.
- Press the soles of your feet together (frog position).
- Pull the feet as close to your body as possible.
- Place your hands on your ankles, aligning your elbows with your knees.
- Push your knees down with your elbows to deepen the stretch. (This movement activates the groin muscles to help you stretch more effectively).
- Push both knees down gently.
Upper Back Stretch.
- Reach your hands behind you and extend your arms high above your head (as if performing the butterfly stroke in swimming).
- Continue swinging both arms over your head and forward.
- Try to keep your arms parallel to the floor while holding the stretch.
- To maintain balance, slightly lean back with your knees bent.
Neck Stretch.
- Bend your head forward, but avoid turning it side to side as this can be dangerous. Instead, stretch your neck to the left, right, front, and back, always returning to the center first!
- Tip your head to one shoulder, tilt your head backward, and roll it from left to right, then right to left, moving in a 30-degree angle.
- Remember to relax your jaw when tilting your head back, and allow your mouth to stay slightly open.
Jaw Stretch.
- Lean your head backward, place your chin into your palm, and gently pull your chin open.
- Say "Ah!" (You can do this silently if you prefer).
- Hold your chin with your thumb, index finger, and middle finger.
- Gently move your chin from left to right. This exercise can be beneficial if you've previously experienced a jaw injury (e.g., a knock to the jaw in boxing).
When to Stretch
Never Stretch Before Warming Up. The only reason you might feel comfortable stretching when your body is cold is due to natural painkillers released by your body. To protect tissues, you need to raise your heart rate to increase blood flow to the cells. The only way to achieve this is through exercise.
- Swimming is the safest way to raise your heart rate. The water cushions your body, reducing the effect of gravity on your body.
- Jumping rope is also effective, but it can damage the shinbone membrane, which surrounds the bones (except in joints) to allow blood flow from the heart to muscles connected by tendons.
- Sometimes you can’t get to a pool, so cycling is a good and safe alternative to increase your heart rate (unless you have knee issues).
Stretching Before Exercise Puts the Central Nervous System into a Dormant State, Reducing Your Range of Motion. This doesn’t offer much benefit to the muscles. The central nervous system automatically creates resistance by stimulating opposing muscles when you stretch to prevent overstretching and tearing the connective tissues. Never stretch before a workout; always stretch after instead.
Always Stretch After Exercise. Stretching ensures optimal fluid circulation throughout the body and provides the flexibility needed to prevent connective tissues from tearing while you move.
Tips
- Stretch daily to improve flexibility faster.
- All stretching positions should be held still for 15-20 seconds. This duration is longer than the muscle’s natural reflex contraction, which lasts for the first 10-12 seconds as the body resists stretching.
- Avoid overstretching when you're just starting out. It's important to gradually get used to the stretching motions to increase flexibility safely. Overstretching in the beginning can lead to injury.
- Perform stretches slowly to avoid injury.
- Make stretching a daily habit.
- Do not jerk or bounce when stretching, as this is ineffective and could result in injury.
- Wear clothes that allow for good stretching.
- Stretch as far as you comfortably can while inhaling, and when exhaling, stretch just beyond your comfort zone. This helps improve flexibility with regular practice.
- If certain stretches are difficult for beginners, lean against a wall for support or ask a friend for assistance.
- Stretch carefully to avoid injury.
- Stretching should never cause pain. A slight, transient discomfort is acceptable, but it should not be significant.
Warnings
- Everyone has their own physical limits. It's important to respect your body's restrictions while stretching and ensure you're not pushing too hard. Remember, health should always be the priority in any exercise routine.
- Never stretch if you're injured.
