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Stretching is a kind of exercise. When you stretch, you make one muscle or a group of muscles longer. Stretching has many benefits. It may be easier for you to move after you stretch. You may also be more flexible. When you stretch, you bring more blood flow to your muscles. It gets the muscles ready for other exercises. Stretching may also help you relax or prevent injury to your muscles. ‚
It used to be widely thought that you should stretch before warming up. It is now known that you should warm up before you stretch. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury. You should always do a light warm-up, such as walking or cycling at an easy pace, before you stretch your muscles. ‚
There are a few types of stretching exercises. These include: ‚
- Static stretch ¢ ˆ ’ You stretch the muscle just short of being uncomfortable and hold the stretch for less than a minute.
- Passive stretch ¢ ˆ ’ Another person moves your body part just short of being uncomfortable and holds the stretch for less than a minute.
- Dynamic stretch ¢ ˆ ’ You actively move your muscles back and forth in a controlled motion, such as swinging. Swing your leg just short of being uncomfortable.
- Ballistic stretch ¢ ˆ ’ This stretch uses a bouncing motion at the end of your ability to push the muscle a bit further. This stretch is NOT recommended and puts you at risk for injury.
- Active isolated stretch ¢ ˆ ’ You reach and hold a certain position without any help. This type of stretch is common among athletes.
- Isometric stretch ¢ ˆ ’ You move the muscle into a stretched position and then use resistance to hold that position. The joint should not be moving at the end of the stretch. A person or object such as a wall can give the resistance. This type of stretch increases the strength of tendons and ligaments. It also increases the ability of your joint to move.
- Proprioceptive neuromuscular facilitation (PNF) ¢ ˆ ’ This type of stretch is often done by a physical therapist. It uses static, passive, and isometric stretching and often causes your muscles to repeatedly contract and relax.
- Neural stretch ¢ ˆ ’ This type of stretch may be used by a physical therapist to lengthen nerves over your joints.
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Ask a trainer or physical therapist for a safe and effective exercise program to meet your needs. ‚
Always warm up before stretching. Warm up your muscles by walking or cycling at an easy pace for a few minutes. Never bounce when doing stretches. ‚
If you have balance problems, do not try standing stretches. There are other safe ways to stretch different muscles while sitting or lying down. ‚
Hold a stretch for at least 30 seconds. This will help you get the best results from your stretch. Your body needs time to make changes. If you only hold a stretch for a few seconds, you do not allow your body time to make the changes. Repeat each exercise 2 to 3 times on each side. ‚
Here are a few stretching exercises for different parts of the body. Dont forget to hold each stretch for 30 seconds. ‚
- Back Stretch (Knee to Chest Exercise)
- While lying on your back, bend your knees and have your feet flat on the floor. Grab the back of one thigh with your hands and gently pull your leg towards your chest until you feel stretching in your lower back.
- Side Stretch (Lumbar Rotation Stretch)
- While lying on your back, bend your knees and have your feet flat on the floor. Keep your legs together. Slowly drop them to one side while keeping your upper body flat. Do this until you feel a stretch in the muscles at the side of the back.
- Hip Flexor Stretch
- Lay on the right side of the bed. Drop your right leg off the edge of the bed.
- Grab your left leg and pull your left knee to your chest.
- Now bend your right knee back until you feel a stretch in the front of your thigh and hip.
- Repeat using the other leg.
- Quadriceps Stretch
- Stand on one leg and balance by holding onto a wall or chair.
- Grab your other ankle and pull the leg behind your buttock.
- Keep your knees together while holding your position. Make sure your back stays straight.
- Repeat using the other leg.
- Hamstring Stretch
- Sit up straight on the edge of a chair. Make sure you have good posture.
- Straighten your right knee. Keep your right heel on the floor.
- Bend forward at the waist while keeping your upper back straight. Bend forward until you feel a stretch in the back of your right thigh.
- Repeat with the other leg.
- Calf Stretches
- Stand about 12 to 18 inches away from a wall.
- Place your hands on the wall at shoulder level.
- Extend one leg straight behind you and make sure the heel is flat on the floor.
- Bend your other knee forward until you feel a stretch in the back of the calf.
- Bend the knee of the back leg. Bend your other knee forward until you feel a stretch in the back of the other calf. This will feel like an awkward position but it is the best way to stretch this calf muscle.
- Repeat on the opposite side.
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What will the results be?
- Prevent injury
- Improve flexibility
- Improve the amount of movement you can make
- Improve body posture
- Lower stress
What problems could happen?
If proper warm-up and cool-down exercises were not done, you may have: ‚
When do I need to call the doctor?
Call your doctor if you are not feeling well after doing any of these stretches. ‚
Helpful tips
- Wear loose-fitting clothes during exercise.
- Do warm-up exercises before and cool-down exercises after a program. Walk a few minutes at an easy pace to warm up and cool down.
- Stop stretching your muscles if you are feeling pain. You may feel slight discomfort when stretching but you should never have sharp pains.
Where can I learn more?
American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00310 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚