A Better Post-Workout Stretch Continued

Scholars, trainers and athletes have all debated the subject of stretching. One thing that they all agree upon is that in order to increase range of motion and flexibility, one must stretch.

Depending on your goals, stretching before exercising is not necessary for those who workout less than 10 hours a week. Experts say that it is like “extending a frozen rubber band to its limit.” You are more likely to pull a muscle then to stretch it.

The U.S. Centers for Disease Control and Prevention (CDC) found that people who stretched before exercise were more likely to suffer injuries such as a pulled muscle, which the increased flexibility from stretching is supposed to prevent. However, those who train for a sport or workout 10 hours or more per week may find stretching five to 10 minutes after their warm-up beneficial. In general, proprioceptive neuromuscular facilitation (PNF) stretching and dynamic stretching has resulted in greater increases in range of motion for athletes.

PNF stretching uses a hold, contract, and relax rhythm of the agonist and antagonist muscles. This type of stretch is more beneficial with a partner, but can also be done on your own.

Dynamic stretching uses movement and momentum to bring about a stretch that mimics a specific sport or exercise. It’s often included during the warm-up or in preparation for a sports event.

The safest form of stretching is called static stretching. This type involves stretching your farthest point without pain and holding it for 15 to 30 seconds. Stretching the last five to 10 minutes of the cool-down stage of exercising may help reduce muscle soreness the next day. Additionally, it helps increase your range of motion and relaxes the muscles so that you prevent injury after a hard workout.

Before you exercise, experts believe that warming up with light cardiovascular exercise such as jogging, jump rope or jumping jacks for one to two minutes will be enough to increase the heart rate and blood flow to the muscles, as well as warm up the body temperature.

Stretching can help improve flexibility, and better flexibility may improve your performance in physical activities by decreasing your risk of injuries and helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon may improve the range of motion in your ankle. This, in turn, can decrease the risk of micro trauma to your tendon that can lead to overload and injury. You may come to enjoy the ritual of stretching after hitting the gym, dance floor or track field.

Three stretching essentials to remember:

• Do not stretch muscles cold
• Do not bounce
• Focus on a pain-free stretch

Common stretches to do after you exercise:          

Triceps Stretch      

Set 1:

Duration - 30 seconds

Raise one arm above your head and bend at the elbow so that it’s pointing upward. Place your opposite hand on your elbow and gently pull backwards. You should feel a light stretch at the back of your upper arm. Switch sides and repeat the stretch.

Tip - You should be able to touch the back of your opposite shoulder with your raised arm.

 

Back Stretch          

Set 1:

Duration - 30 seconds

Extend both arms in front of your body at shoulder height. Interlock your fingers and gently pull.

 

Chest Stretch         

Set 1:

Duration - 30 seconds

With arm extended, position hand on fixed structure at shoulder height. Turn body away from positioned arm. Hold stretch. Repeat with opposite arm.

Tip - Upper chest becomes even more stretched when the elbow is lowered. Lower the chest and the pectorals minor which will become even more stretched when the elbow is higher.

                                

Deltoids Stretch     

Set 1:

Duration - 30 seconds

Raise one of your arms across your body. With your free arm, place your wrist against the wrist of your raised arm and pull it into your chest. You should feel a light stretch on the back and side of your shoulder. Switch arms and repeat the stretch.

 

Neck Stretch          

Set 1:

Duration – 30 seconds

Place your hand on the right side of your head. Gently pull your head to the side as you bend your neck in attempts to touch your right ear to your right shoulder. Stop when a stretch is felt in the right side of your neck. Return to starting position (neck in midline position). Repeat on the other side.

 

Calf Stretch           

Set 1:

Duration – 30 seconds

Lean forward onto one leg while your other leg is straightened behind you. Keep your back straight while you are leaning forward. Place your hands on your thigh or lean on a wall if you require an extra bit of balance. You should feel a light stretch on the back of your straightened leg. Switch legs and repeat the stretch.

Tip - As you lean forward make sure you keep your back heel on the ground to get a good stretch. Make sure you lean right into your knee.

                                

Quadriceps Stretch                

Set 1:

Duration – 30 seconds

Hold the ankle or foot of one leg and stand upright. Pull your heel towards your butt to the point of light tension. You should feel a light stretch on the upper front part of the leg that is bent. Switch legs and repeat the stretch.

Tip - You may find it helpful to hold on to a stable object with your free hand for balance. Make sure that the bent thigh is close to the opposite leg.

                                

Hamstring Stretch

Set 1:

Duration – 30 seconds

Lay on the mat or floor. Slowly straighten one leg out in front of you. Bend the other leg so that the foot of the opposite leg is touching your inner thigh. This will give you balance as you bend forward. Lean forward from your hips while keeping your back comfortably straight. Reach towards your toes to the point of comfortable tension. You should feel a light stretch on the underside of the extended leg. Switch legs and repeat the stretch.

Tip - If you find this stretch difficult, loop a towel under the foot of your extended leg. Gently pull on the towel and use it for leverage.

                                

Gluteus Stretch     

Set 1:

Duration – 30 seconds

Lay on the mat or floor. Slowly straighten one leg out in front of you. Bend the other leg so that the foot of the opposite leg is touching your inner thigh. This will give you balance as you bend forward. Lean forward from your hips while keeping your back comfortably straight. Reach towards your toes to the point of comfortable tension. You should feel a light stretch on the underside of the extended leg. Switch legs and repeat the stretch.

Tips- If you find this stretch difficult, loop a towel under the foot of your extended leg. Gently pull on the towel and use it for leverage.

                                

Cobra Stretch       

Set 1:

Duration – 30 seconds

Lie face down on a mat with your hands directly under your shoulders. Gently lift yourself up while keeping your spine relaxed until you feel you cannot extend back anymore. Keep your hips on the floor. There is no need to straighten the elbows however you are welcome to do so.

Tips – If you have a history of lower back problems, consult your doctor first before doing this stretch. Be careful not to tilt the head too far back.

 

 

Source:
Michelle Rossfeld, CPT
Chicago Women’s Fitness Inc.
www.diamondbarbells.com
michelle@michellerosfeld.com