S-T-R-E-T-C-H

Stretching is like the dessert to a workout or activity.

Static or not moving stretches are a great cool-down after a workout or activity.  Cool-downs (5-10 minutes after a workout) gradually lower heart rate and decrease blood flow. They typically include gradually decreased aerobic exercise. Stretching is important to cool-downs, to improve flexibility.  These stretches are also great to do during your workday.  Get up and do a few stretches to wake up the mind and the body.  If you have time, 3 stretches of each body part are ideal.  You’ll relax into each stretch a bit more when you complete 3 of them and focus only on what your body is feeling. 

Here are few simple stretches for after your workout:

Calf Stretch:

1. Stand arm’s length away from a wall

2. Place both hands against wall and lean into it

3. Place one leg forward with its knee bent

4. Keep other leg back with its knee straight and its heel firmly on the ground

5. Keep back straight, move hips toward wall until feeling the stretch

6.  Hold for 30 seconds breathing naturally

7. Relax and repeat with other leg

Shoulder:

1. Grab your arm just above the elbow with your opposite arm, pull arm toward chin and across the body

2.  Hold for 30 seconds breathing naturally

3. Relax and repeat with other arm

Quad stretch on the belly (laying on the floor, a bed or a sturdy table) Directions below.

Upper Thigh/Quad:

1. Lie on a table, bench, or bed on your belly, (see picture above) with one leg extended horizontally (or stand as pictured below)

2. Pull the opposite heel towards your butt, use a strap if your shoulder or quad is tight in standing or on your belly to assist.

3. Hold for 30 seconds breathing naturally

5. Relax and repeat with other leg

Standing quad stretch without a strap assist.

Seated hamstring stretch with forward lean from the hips.

Hamstrings:

1. Sit in a chair with back straight as above (or lay on the floor as the picture below shows)

2. Place one leg on another chair

3. Slowly bend forward from pelvis — not just shoulders — until feeling stretch in back of thigh

4.  Hold for 30 seconds breathing naturally

5. Relax and repeat with other leg

Hips:

1. Lie on a firm surface with knees bent and feet flat on surface

2. Cross one ankle over the opposite thigh, allowing your knee to fall open or towards your feet.

3. If you need more stretch, use the palm of your hand to push and open the hip. DO NOT lift or rotate the pelvis when pushing.

4. Hold for 30 seconds breathing naturally

5. Relax and repeat with other leg

Back:

1.   Lie on a firm surface with knees bent and feet flat on surface

2. With both hands, pull one leg by its knee toward shoulder (in case of knee problems, grab thigh)

3.  Hold for 30 seconds breathing naturally

4. Relax and repeat with other leg

Abdominals:

1.      Lie on a firm surface with your legs extended and your arms overhead (or as the picture shows in a scarecrow pose if your shoulders are tight)

2.      Reach with your fingers and your toes to elongate your body, as if ropes were pulling your arms and legs

3.      Hold for 30 seconds breathing naturally

Chest:

1. Clasp hands behind head

2. Pull elbows back firmly while inhaling deeply

3. Hold for 30 seconds; don’t forget to breathe

Stretching not only feels good, but it also allows your body to relax. When we let the effects of gravity, poor posture, and muscle tightness take over; our bodies don’t perform in the most mechanically advantageous ways. Often that results in aches and pains, simply because we aren’t stretching. Our body tightens up and puts stress on the joints and other structures because of the maladaptation’s we place on it.

Gently move into each stretch and allow your body to feel the “pull”. The pull should be moderate, but not painful or difficult to hold. Hold the position for 15-30 seconds taking deep breaths. Each breath will help you relax and focus on the moderate pull. The rest of your body should remain relaxed. Ideally do 3 of each stretch for optimal relaxation and benefit post activity.  Repeat on both sides, noting both sides will not have identical flexibility.  Assess each stretch and feel the pull verses trying to match the other side.  Reducing the difference side to side can help reduce risk of injury.  It is very common to have 5-15% difference from the dominant to non-dominant side.

Dynamic or moving stretches are recommended prior to activity.