Stretching

Quick Tip:
A stretch should be held for at least 10-30 seconds and we should never bounce during any stretch. If you feel any pain during your stretch, you went too far!

Why Should We Stretch?
Our muscles are similar to rubber bands, the more we stretch them, the more pliable and flexible they will become. If stretching is performed regularly, it can increase our flexibility, decrease our risk of injury, and make daily activities easier to perform. If our hamstrings (muscle that runs down the back of the thigh) are more flexible, leaning over to pick up a child can be much easier and much more comfortable. If those same muscles remain flexible, when we do lean over to pick something up, we’ll be more likely to use proper body mechanics, by using our legs, and less likely to strain our back and cause a serious, debilitating injury. Stretching reduces muscular tension and therefore prevents muscle pulls. Stretching increases the circulation to the stretched areas, and helps us to feel more relaxed and reduces our stress.

How Should We Stretch?
Stretching should be relaxing, comfortable and enjoyable. Stretching is best performed after a brief warm-up, when muscles are pliable and the juices are flowing. Stretching can also be performed after a cooldown, when the muscles are still warm. We are to stretch only as far as needed to feel mild tension. A stretch should be held for at least 10-30 seconds and we should never bounce during any stretch. If you feel any pain during your stretch, you went too far! Stretching should never be painful. Make sure that you are relaxed and breathing deeply throughout each stretch. Take a deep breath, and then exhale into the stretch.

What Should We Stretch?
The following stretches should be performed on a regular basis:

  • Neck Stretch
    While standing or sitting with a straight back, tilt your ear towards your shoulder, then repeat on the opposite side. Return head to a neutral position and tilt chin to chest.
  • Triceps Stretch (Back of the arm)
    Stand straight, reach behind your head for your shoulder blade. With the opposite hand, pull your elbow behind your head. Do not arch your back.
  • Pectoral Stretch (Chest)
    With your arm extended behind you, parallel to the floor, place your palm on the wall. Rotate your body slowly away from your palm. Keep a slight bend in your elbow.
  • Upper Back Stretch
    Standing with your knees bent, reach your arms out in front of you, tightening your abdomen and rounding out your back.
  • Hamstrings Stretch (Back of the thigh)
    Sit upright in a chair. Place one leg straight out in front of you onto another chair. Keeping the back straight, lean forward slightly at the hips until you feel a slight pull in the back of the leg. Hold for 10-30 seconds. Repeat on the other leg.
  • Gastrocnemius Stretch (Calves)
    Keeping the back leg straight, with heel on floor lean into wall with both hands until a stretch is felt in the calf (looks like you’re trying to push the wall down).
  • Inner Thigh Stretch
    Sitting on the floor, bring both feet towards the groin. While holding the ankles, push your knees toward the floor. Sit up and keep your back straight. Do not bounce your legs.
  • Lower Back
    Lie on floor on your stomach. Raise up on elbows as high as possible, keeping hips on the floor.
  • Quadriceps (Front of the thigh)
    Stand upright, leaning on the wall with one hand. With the other hand, reach behind you and grab your toes or ankle (whichever is more comfortable). Hold for 10-30 seconds.

 

Check out these websites for places on-campus to excercise:

 

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