Stretching
Exercises
About Stretching Exercises
Dynamic Stretching Exercises
Static Stretching Exercises
Stretching exercises are thought to give
you more freedom of movement to do the things you need to do and the things you
like to do. Stretching exercises alone will not improve your endurance or
strength.
How Much,
How Often?
Stretch after you do your regularly
scheduled strength and endurance exercises.
If you can't do endurance or strength
exercises for some reason, and stretching exercises are the only kind you are
able to do, do them at least 3 times a week, for at least 20 minutes each
session. Note that stretching exercises, by themselves, don't improve endurance
or strength.
Do each stretching exercise 3 to 5
times at each session.
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.
Safety
If you have had a hip replacement, check
with the doctor who did your surgery before doing lower body exercises.
If you have had a hip replacement,
don't cross your legs or bend your hips past a 90-degree angle.
Always warm up before stretching
exercises (do them after endurance or strength exercises, for example; or, if
you are doing only stretching exercises on a particular day, 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.
Progressing
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 not so far that it hurts.
The following are examples of dynamic stretching and mobility exercises,
which could form part of the warm up program in a training session. The dynamic
exercises you incorporate into your warm up program should be appropriate to the
movements you would experience in your sport/event. In all the exercises breathe
easily whilst performing them.
Current research work detailed in Medicine & Science in Sport and
Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol
15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled
movements through the full range of motion - are the most appropriate exercises
for the warm up. By contrast, static stretches are more appropriate for the cool
down.
The Exercises
Joint Rotations
From a standing position with your arms hanging loosely at you sides, flex,
extend, and rotate each of the following joints:
- Fingers
- Wrist
- Elbows
- Shoulders
- Neck
- Trunk and shoulder blades
- Hips
- Knees
- Ankles
- Feet and toes
Neck Mobility
- Flexion/Extension - Tuck your chin into your chest, and then lift your
chin upward as far as possible. 6 to 10 repetitions
- Lateral Flexion - lower your left ear toward your left shoulder and then
your right ear to your right shoulder. 6 to 10 repetitions
- Rotation - Turn your chin laterally toward your left shoulder and then
rotate it toward your right shoulder. 6 to 10 repetitions
Shoulder Circles
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
- Raise your right shoulder towards your right ear, take it backwards, down
and then up again to the ear in a smooth action
- Repeat with the other shoulder
Arm Swings
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
- Keep the back straight at all times
- Overhead/Down and back - Swing both arms continuously to an overhead
position and then forward, down, and backwards. 6 to 10 repetitions
- Side/Front Crossover - Swing both arms out to your sides and then cross
them in front of your chest. 6 to 10 repetitions
Side Bends
- Stand tall with good posture, feet slightly wider than shoulder-width
apart, knees slightly bent, hands resting on hips
- Lift your trunk up and away from your hips and bend smoothly first to one
side, then the other, avoiding the tendency to lean either forwards or
backwards
- Repeat the whole sequence sixteen times with a slow rhythm, breathing out
as you bend to the side, and in as you return to the center
Hip circles and twists
- Circles - With your hands on your hips and feet spread wider than your
shoulders, make circles with your hips in a clockwise direction for 10 to 12
repetitions. Then repeat in a counter clockwise direction
- Twists - Extend your arms out to your sides, and twist your torso and hips
to the left, shifting your weight on to the left foot. Then twist your torso
to the right while shifting your weight to the right foot. 10 to 12 reps on
each side
Half Squat
- Stand tall with good posture holding your hands out in front of you for
balance
- Now bend at the knees until your thighs are parallel with the floor
- Keep your back long throughout the movement, and look straight ahead
- Make sure that your knees always point in the same direction as your toes
- Once at your lowest point, fully straighten your legs to return to your
starting position
- Repeat the exercise sixteen times with a smooth, controlled rhythm
- Breath in as you descend, and out as you rise
Leg Swings
- Flexion/Extension- Stand sideways onto the wall
- Weight on your left leg and your right hand on the wall for balance
- Swing your right leg forward and backward
- 10 to 12 repetitions on each leg
- Cross-Body flexion/Abduction - Leaning slightly forward with both
hands on a wall and your weight on your left leg, swing your right leg to
the left in front of your body, pointing your toes upwards as your foot
reaches its furthest point of motion
- Then swing the right leg back to the right as far as comfortable, again
pointing your toes up as your foot reaches its final point of movement
- 10 to 12 repetitions on each leg
Lunges
- Standing tall both feet together (starting position)
- Keeping the back straight lunge forward with the right leg approx 1 to 1½
metre
- The right thigh should be parallel with the ground and the right lower leg
vertical
- Spring back to the starting position
- Repeat with the left leg
- 12 to 16 repetitions on each leg
Ankle Bounce
- Double leg bounce - Leaning forward with your hands on the wall and
your weight on your toes, raise and lower both heels rapidly (bounce)
- Each time, lift your heels one to two inches from the ground while
maintaining ground contact with the ball of your feet
- 12 to 16 repetitions
- Single leg bounce - leaning forward with your hands on a wall and
all your weight on your left foot, raise the right knee forward while
pushing the left heel towards the ground
- Then lower the right foot to the floor while raising the left heel one or
two inches
- Repeat in a rapid, bouncy fashion
- 12 to 16 repetitions on each leg
Research work detailed in Medicine & Science in Sport and Exercise 33(3),
pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101
suggests that the use of dynamic
stretches - slow controlled movements through the full range of motion - are
the most appropriate exercises for warming
up. By contrast, static stretches are more appropriate for the cool
down.
The Exercises
The following are examples of general static stretching exercises that could
form part of the cool down
program at the end of a training session when stretches are held for 10 seconds
or to improve the mobility
and range of movement when stretches are held for 30 seconds. In all exercises
breathe easily whilst performing them.
Chest Stretch
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
- Hold you arms out to the side parallel with the ground and the palms of
the hand facing forward
- Stretch the arms back as far as possible
- You should feel the stretch across your chest
Biceps Stretch
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
- Hold you arms out to the side parallel with the ground and the palms of
the hand facing forward
- Rotate the hands so the palms face to the rear
- Stretch the arms back as far as possible
- You should feel the stretch across your chest and in the biceps
Upper Back Stretch
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
- Interlock your fingers and push your hands as far away from your chest as
possible, allowing your upper back to relax
- You should feel the stretch between your shoulder blades
Shoulder Stretch
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
- Place your right arm, parallel with the ground across the front of your
chest
- Bend the left arm up and use the left forearm to ease the right arm closer
to you chest
- You will feel the stretch in the shoulder
- Repeat with the other arm
Shoulder and Triceps Stretch
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent
- Place both hands above your head and then slide both of your hands down
the middle of your spine
- You will feel the stretch in the shoulders and the triceps
Side Bends
- Stand tall, feet slightly wider than shoulder-width apart, knees slightly
bent, hands resting on the hips
- Bend slowly to one side, come back to the vertical position and then bend
to the other side
- Do not lean forwards or backwards
Abdominal and lower back muscles
- Lie face down on the ground in a prone position
- Lift your body off the ground so that you are supported only by your
forearms and toes. The elbows should be on the ground and should be almost
directly below your shoulders. Your forearms and hands should be resting on
the ground, pointed straight ahead, toes and feet should be shoulder width
apart and your head in line with your spine
- Contract your gluteus (bum) muscles gently. Hold for ten seconds
- Lift your right arm off the ground, straighten it and point it straight
ahead, holding it in the air for 10 seconds
- Return to the starting position
- Repeat with the left arm
- Return to starting position
- Lift your right leg off the ground and hold it there for ten seconds (keep
back straight).
- Return to starting position
- Repeat with left leg
- Return to starting position
- lift your right arm and left leg simultaneously and hold them in position
for ten seconds
- Return to starting position
- Lift your left arm and right leg simultaneously and hold them in position
for ten seconds
- Return to the starting position
Hamstring Stretch
- Sit on the ground with both legs straight out in front of you
- Bend the left leg and place the sole of the left foot alongside the knee
of the right leg
- Allow the left leg to lie relaxed on the ground
- Bend forward keeping the back straight
- You will feel the stretch in the hamstring of the right leg
- Repeat with the other leg
Calf Stretch
- Stand tall with one leg in front of the other, hands flat and at shoulder
height against a wall.
- Ease your back leg further away from the wall, keeping it straight and
press the heel firmly into the floor
- Keep your hips facing the wall and the rear leg and spine in a straight
line
- You will feel the stretch in the calf of the rear leg
- Repeat with the other leg
Hip and Thigh Stretch
- Stand tall with you feet approximately two shoulder widths apart
- Turn the feet and face to the right
- Bend the right leg so that the right thigh is parallel with the ground and
the right lower leg is vertical
- Gradually lower the body
- Keep you back straight and use the arms to balance
- You will feel the stretch along the front of the left thigh and along the
hamstrings of the right leg
- Repeat by turning and facing to the left
Adductor Stretch
- Stand tall with you feet approximately two shoulder widths apart
- Bend the right leg and lower the body
- Keep you back straight and use the arms to balance
- You will feel the stretch in the left leg adductor
- Repeat with the left leg
Groin Stretch
- Sit with tall posture
- Ease both of your feet up towards your body and place the soles of your
feet together, allowing your knees to come up and out to the side
- Resting your hands on your lower legs or ankles and ease both knees
towards the ground
- You will feel the stretch along the inside of your thighs and groin
Front of Trunk Stretch
- Lie face down on the floor, fully outstretched
- Bring your hands to the sides of your shoulders and ease your chest off
the floor, keeping your hips firmly pressed into the ground
- You will feel the stretch in the front of the trunk
Iliotibial Band Stretch
- Sitting tall with legs stretched out in front of you
- Bend the right knee and place the right foot on the ground to the left
side of the left knee
- Turn your shoulders so that you are facing to the right
- Using your left arm against your right knee to help ease you further round
- Use your right arm on the floor for support
- You will feel the stretch along the length of the spine and in the muscles
around the right hip
Quadriceps Stretch
- Lie face down on the floor, resting your fore-head on your right hand
- Press your hips firmly into the floor and bring your left foot up towards
your buttocks
- Take hold of the left foot with the left hand and ease the foot closer to
you buttocks
- Repeat with the right leg
- You will feel the stretch along the front of the thigh
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