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Stretching to Avoid Workout Injuries

Why Should You Stretch?
You might have heard that there’s no point in stretching. The reality is that there is no conclusive results whether it is necessary or not but it can still be a benefit. Stretching is an important part of exercise especially if you haven’t been active in a while or have limited joint mobility. Without it we risk damaging tissue and overstressing our muscles.

As we mature into adults we are given a certain amount of flexibility which is dictated by our genetic makeup. The flexibility we have affects the range of movement we have in joints. Aging, training and injuries reduce our flexibility as we go along reducing what we originally had.

The simple fact is that warming up with a few stretches helps to reduce the amount of stress we put on not just muscle, but tendon, ligaments and other connective tissues in the body. We need these tissues to move properly, if they’re damaged we risk a reduction in mobility and stamina which will only increase with age. If we take good care of our bodies they’ll help take care of us.

How and What Should I Stretch?
It is best to hold your stretching position for more than 60 seconds in order to help increase flexibility. Don’t do a stretch position and go right back to a relaxed position. It’s best to stretch every muscle group before and after you exercise to maintain flexibility and reduce the risk of damage. Stretch for 8-10 minutes before and after a workout no matter how long it was. Don’t rush it, each stretch period should begin with range of motion exercises and then deepen as you go. Be careful not to stretch past your natural comfort level, you could pull a muscle if you push yourself too hard.

Breathing is important even during stretches; it builds up the level of oxygen your muscles get helping them work better. If you’re not sure what to do with your stretches it’s always a good idea to talk to a trainer, they can help you get started and give you advice on how to change it up a little as well.

Neck: Slowly move your head to nod yes and no for five reps per motion, then tilt your head back and forth.
Pecks: Clasp your hands behind you then reach them down in the direction the floor, this opens your chest.
Triceps: Put your right arm above your head and bend at the elbow allowing your hand to fall behind your head. Put your left hand on your elbow and carefully pull to the left. Repeat with your other arm.
Obliques: Stand with your legs apart placing you right hand on your upper thigh. Put your left arm to your left ear and bend to the right reaching toward the wall with your left hand. Repeat on the opposite side.
Abdominals: Lie on your back and put your arms over your head. Reach in opposite directions with your heels and hands.
Lower Back: Lie on your back and hug your knees to your chest.
Hamstrings: Sit with your legs together in front of you sitting straight. Slowly bend forward and reach out with your fingertips to touch your ankles.
Quads: Stand against a wall supporting yourself with your left hand. Bring your right heel to your buttocks. Hold your ankle with your right hand, keeping your knees together. Repeat with your other leg.
Calves: Turn to the wall standing a 2-3 inches back from it. Place your right foot against the wall toes up. Lean into the wall to tighten your stretch. Repeat with your other leg.