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Stretch before any activity
If you fail to stretch before doing a strenuous activity you can
actually hurt yourself, sometimes with permanent results. Loosen up and you will
find the demand put on your body to accomplish you favorite activity is
lessened. It is advisable to stretch a few times a week even if you have
no plans to get out. This way you will stay limber and when you need to call on
it to perform, your body will adjust to the demands much better.
So how to do this
Ease into it. Don't force a stretch. That means
bouncing and snapping your head down to your knees is not the best way. If you
do try to stretch this way it will have the opposite effect of what you really
want to do. Rapid movement cause your muscle to tighten to help protect you from
over extending. This can cause pulled muscle or eve torn ligaments.
Hold
your stretch for 15 to 30
seconds. This gives your muscle a chance to adjust fully.
Cool down with stretches. Stretching
is not just to be done before a workout but also after to help distribute the
tension over a group of muscles so you don't develop a knotting cramp as you
cool down.
Several muscles are important for
everyone to stretch, all the time. If these are tight, low-back problems
could strike:
- Hip flexor muscles
(one set
is at the upper part of your thigh, that thick cord that sticks out when you
lift your knee) -- To stretch them while standing, lift your heel to your
buttocks, grabbing the ankle with the same hand as leg. Tighten your
abdominals, push your hips forward slightly while you push your ankle away
from you against the resistance of your hand. The same stretch can be done
lying face down on the floor. Caution: Do not pull your foot toward your
buttocks because that stretches knee ligaments, which are not meant to
stretch. Ever.
- Hamstrings (the group of
muscles behind your leg) -- Place the heel of one leg on a low bench or step
in front of you. Place your hands on your hips. Look straight ahead. Stand
tall and pull back your shoulder blades. Reach the chest forward (not down)
until you feel a slight pull behind the extended leg.
The Exercises Remember slowly
ease into 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
Do these and you will soon see the benefits.
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See also:
http://home.earthlink.net/~fitness_habit/3_Stretching.htm
http://www.netfit.co.uk/stretmen.htm
http://www.spine-health.com/topics/conserv/overview/exercise/ex01.html
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