Common injuries seen at our Draper physical therapy clinic are often preventable through proper care and preparation prior to physical exertion. One of the best things we can do to avoid injury from exercise and exertion is to stretch. Stretching is recognized for its impact on stress reduction as well. The best part about stretching is that it is easy to do and doesn’t cost anything.
Stretching exercises for our bodies produce numerous benefits. With stretching, we are mentally more alert. Blood flow to muscles is improved. Flexibility is enhanced. Muscles and joints relax and this facilitates better range of motion. Stretching relieves many aches and pains and can even improve posture.
 It is important before attempting any rigorous cardiovascular activity, such as running or cycling, to do some initial warming up of the muscles. You can actually do more harm to your body than good if you don’t properly stretch before and after heavy exertion. Many home activities could be less stressful and more pleasant with some stretches before beginning. For example, if you are going out into the yard to plant the garden, you might want to relax back, neck, and leg muscles to provide greater flexibility and reduce the possibility of an injury.
Here are some common beginning stretching exercises to consider.
- Kneel on the floor and sit back onto your heels. Place your chest close to your thighs and stretch your arms in front of you with palms down. Reach to each side as far as possible, keeping the chest low to the floor. Hold for 10 seconds. Repeat two times. Do this twice a day.
- From a standing position, put your hands behind your head and twist your body towards the left four times and then towards the right four times. Repeat four times.
- It is common to stretch your body when you wake up in the morning or after a long nap. Try this exercise every morning as you get out of the bed. Stand on tiptoe and stretch your hands fully as if trying to touch the sky. This is a very simple exercise, but one that can energize you for the day.
- Check out our Draper clinic website news section periodically. We will be providing additional ideas for stretching including routines for runners, cyclists and other activities.
Be aware that, in the beginning, your body will feel tight and inflexible. With time and daily stretching, you will find that not only will your body become more flexible but you will also feel more relaxed and invigorated. As you advance in your cardiovascular activity you will also want to advance in your stretching as well. Be sure to research proper stretching to match your activity. If you find that you have an injury or pain that inhibits your motion and performance, consult a physician or physical therapist. Not only can they help you recover from an injury but a good physical therapist will also provide useful techniques for increasing your flexibility and performance. |
