Stretching

What is the benefit of stretching?

The main purpose of stretching is to increase your range of motion within a muscle or joint.

Some of the benefits of stretching include:

increases flexibility
reduces risk for injury
improves circulation
decreases anxiety and stress
relaxes muscles
can give you an overall feeling of well being
reduces muscle imbalance.

When should I stretch?

Muscles are more easily stretched when they are warm. A short warm-up period of 5 to 10 minutes of walking, bicycling, or jogging in place will warm up your muscles enough so that you can stretch them well. It is best if you can stretch every day. It is especially important to stretch before and after weightlifting, running, or participating in any sport. Stretching before an activity improves flexibility and reduces your risk of injury. Stretching after workouts helps to relax the muscles and reduce soreness.

How should I stretch?

There are several methods that can be used for stretching but the safest and most popular method involves static stretching. With static stretching, your muscle is slowly lengthened to the point where you feel a mild stretch. You then hold the position for 15 to 30 seconds and then slowly release the stretch. The most important rule to follow for any stretching exercise is that it must not be painful. If you stretch to the point of pain, the muscle will not relax and might even become tighter!

To stretch safely follow these rules:

Never force a stretch - it should always be pain-free.
Never stretch when your muscles are cold.
Stretching should be avoided if you have just injured a muscle or joint and there is noticeable swelling or bruising in the area.
Use extra caution if you have osteoporosis or have been using steroid medicine for a long period of time.
Avoid stretching in the area of a recent fracture.

What stretches should I do?

For a general stretching program, try to stretch all the major muscles of the body. If you are getting ready for a certain activity (such as, running, tennis, walking, etc.), make sure you stretch the areas of your body that will be used in that activity.

Basic Stretches

These basic exercises will stretch many of your major muscle groups.

Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.
Wrist stretch: With your right hand, help to bend your left wrist down by pressing the back of left your hand and holding it down for 15 to 30 seconds. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Do 3 sets. Do on both hands.
Upper trapezius stretch: The upper trapezius muscle connects your shoulder to your head. Sitting in an upright position, put your right arm behind your back and gently grasp the right side of your head with your left hand to help tilt your head toward the left. You will feel a gentle stretch on your right side. Hold for 15 to 30 seconds. Repeat 3 times on each side.
Standing hamstring stretch: Place the heel of your leg on a stool about 15 inches high. Keep your knee straight. Lean forward, bending at the hips until you feel a mild stretch in the back of your thigh. Make sure you do not roll your shoulders and bend at the waist when doing this or you will stretch your lower back instead. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
Quadriceps stretch: Stand an arm's length away from the wall, facing straight ahead. Brace yourself by keeping the hand on the uninjured side against the wall. With your other hand, grasp the ankle of the injured leg and pull your heel toward your buttocks. Don't arch or twist your back and keep your knees together. Hold this stretch for 15 to 30 seconds. Repeat 3 times.
Standing calf stretch: Facing a wall, put your hands against the wall at about eye level. Keep your right leg back, the left leg forward. Keep the heel of left leg on the floor. Turn your left foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 15 to 30 seconds. Repeat 3 times. Switch legs and repeat.
Hip flexor stretch: Kneel on both knees and place your uninjured leg forward, with the foot resting flat on the floor. From this position, lean forward at the hip and attempt to press your pelvis down toward the floor until you feel a stretch at the front of your hip. Hold this position for 15 to 30 seconds. Repeat 3 times.
Piriformis stretch: Lying on your back with both knees bent, rest the ankle of your right leg over the knee of your left leg. Grasp the thigh of your left leg and pull the knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on your right side. Hold this for 15 to 30 seconds. Repeat 3 times. Switch legs and repeat.
Hip adductor stretch: Lie on your back, bend your knees, and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thigh. Hold this for 15 to 30 seconds. Repeat 3 times.
Lower trunk rotation: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Keeping your shoulders down flat, gently rotate your legs to one side, then the other as far as you can. Repeat 10 to 20 times.
Double knee to chest: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Pull both knees up to your chest. Hold for 5 seconds and repeat 10 to 20 times.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIA File EXR4154F.HTM Release 9.0/2006