Spring is finally here and that usually means a lot of people getting outdoors. Jogging, biking, paddling, and the ever-present yard work can all contribute to sore, stiff muscles at the end of the day. Most people know that stretching is a good thing to do, but few actually do it. Here are a few pointers to help you incorporate stretching into your spring routine.
Stretch after you work out. The term “stretching” is often used interchangeably with “warming up,” but they mean different things. Warming up is extremely beneficial and should be done before a workout. By doing something relatively easy to warm up your muscles, you are literally increasing the temperature of the body, increasing blood flow to the muscles, and helping to prepare the body for what’s coming next.
Stretching is not generally recommended prior to exercising.
Stretch for a total of 10 minutes, holding each position for 20 to 30 seconds. Do not bounce or shake your limbs.
Stretching should never cause pain. As you count to 20 or 30, try to deepen the stretch every few seconds. Yoga practitioners call this “breathing into the stretch.” Try to extend the stretch as you exhale. While inhaling, straighten and lengthen your spine. Go through a few breath cycles at this level and then repeat the process.
Take care when releasing the stretch. If you are bent over, use your hands to support your lower back on its way to an upright position.
Visualize the muscles that you are using. If the stretch is being done correctly, it will be obvious which muscles are being stretched. If you are trying to stretch your hamstrings, but another part of your body seems to be more challenged, think about your form. Reposition or ask someone experienced to suggest corrections.
Lower back/hamstrings: Stand with your feet hip distance apart. Bend over as if to touch your toes. Go down to the point of feeling a stretch, not pain. Bend your knees and let your head hang down to your chest. Keep your knees over your ankles, not over your toes. This will make you stick your hips out behind you, stretching the hamstrings and lower back. When you are done, place hands on your thighs and slowly raise your back, curving up one vertebra at a time, until you are standing up straight.
Quadriceps/hip flexors: Stand up straight and hold a wall for balance. With your right hand, grab your right ankle and gently pull backwards. Keep your left knee slightly bent for better balance. For a more advanced position, lower your torso frontward while you pull your right ankle further up. Repeat on left.
Chest/front of shoulders: Stand up inside a doorframe. Place your right arm on the wall so that your upper arm is parallel to the floor and the lower part of your arm (elbow to fingertips) is in complete contact with the wall. Step forward with your right leg, bending the right knee, and straighten the left leg behind you. Look straight ahead and lean into the right leg, keeping that knee over the ankle.
You should feel this from the middle of your chest through the shoulder and upper arm. Repeat on other side.
Back of shoulders/triceps: Sit comfortably, with abdominals tight and back straight. Grab the underside of your left arm just above the elbow with your right hand and gently pull your left arm across the front of your body, until your left hand is past your right ear. Your left thumb should be pointing down and your palm should face away from your body. Your torso and head should point straight ahead. Keep using your right hand to pull your left arm farther. Repeat on other side.
Karla Talanian is a certified personal trainer