Stretching helps muscles stay flexible, strong, and healthy. Flexibility is important to maintain range of motion in the joints and proper length through your muscles. Stretching is important to decrease joint pain, strains, and muscle damage. It is especially important to stretch before and after physical activity to avoid injury and pain. It helps to loosen and wake up your muscles and joints before you put them to work. Here are a few simple stretches to do before you get to your workout. You should not have pain with these stretches. You may feel a “pull” but the stretch should feel comfortable. If you feel pain or discomfort, back off on the amount of stretch you’re applying. If the pain or discomfort continues, discontinue the stretch.
Upper Trap Stretch
Begin sitting or standing. Bring your right hand behind your back. Place your left hand on top of your head and gently pull your head to the left. Hold for 10 seconds. Repeat 5 times. Perform the stretch for the opposite side, holding for 10 seconds and repeating 5 times.
Doorway Pect Stretch
Begin standing approximately 1-2 feet in front of a doorway. Place each hand on the door frame. Your elbows should have about a 90 degree bend in them. With one foot staggered in front of the other, slowly shift your weight onto the foot in front until you feel a stretch in your chest. Hold for 10 seconds. Repeat 5 times.
Mid-back Stretch
Begin seated at the edge of a chair. Extend and reach out with your arms out in front of you and fingers laced. Tuck your chin in and arch your upper back until you feel a stretch between your shoulder blades. Hold for 20 seconds. Repeat 3 times.
Side-body Stretch
Begin sitting or standing. Keep your core tight. Place your right hand on your hip. Reach your left overhead and side bend to the right. Hold for 10 seconds. Repeat on the opposite side. Alternate side to side, holding for 10 seconds each side, 5 times on each side.
Thoracic Rotation
Begin with sitting or standing. Keep your core tight. Place your arms straight out in front of at shoulder height and lace your hands together. Slowly rotate at your waist to the left as far as you can comfortably. Hold for 3 seconds. Rotate to the right and hold for 3 seconds. Alternate back and forth holding for 3 seconds each. Repeat 10 times each side.
Figure 4 Stretch in Seated
Begin seated near the edge of a chair. Cross your right ankle over your left leg so that your right hip and your right knee are both bent at 90 degrees. Use your arms to gently press your right knee down toward the floor. You should feel a stretch in your hip and glute areas. Hold for 20 seconds. Repeat 3 times. Perform the stretch for the opposite side, holding for 20 seconds and repeating 3 times.
Hamstring Stretch with Step
Begin with your right heel on a step in front of you. Place your hands on your right thigh and slowly lean forward until you feel a stretch in the back of your right leg. Hold for 20 seconds. Repeat 3 times. Perform the stretch for the opposite side, holding for 20 seconds and repeating 3 times.
Standing Calf Stretch
Begin standing with your left leg behind your right. While holding on to a stable surface (chair/counter), gently lean forward, bending your right. Keep your left knee straight and heel firmly on the ground. You should feel a stretch in your left calf. Hold for 20 seconds. Repeat 3 times. Perform the stretch for the opposite side, holding for 20 seconds and repeating 3 times.
*All photos obtained from StriveHub, a product of WebPT
