Feature Articles: Exercise
Stretching is good
Linda Rellergert, Nutrition Specialist, St. Charles County, University of Missouri Extension
Fitness experts recommend stretching at the end of an exercise
or physical activity session to cool down and as a way to prevent
muscle soreness. Stretching exercises are also important to keep
the body limber and flexible. Regular stretching can give you more
freedom of movement, enabling you to do the things you like to do.
Three stretching exercises are featured below: ankle, triceps
and wrist stretches. Do each stretching exercise 3 to 5 times per
session. Slowly stretch into the desired position, going as far
as possible without pain, and hold the stretch for 10 to 30 seconds.
Relax, then repeat, trying to stretch farther.
Safety
If you have had a hip replacement, check with the doctor who did
your surgery before doing lower body exercises. You may have also
been advised not to cross your legs or bend your hips past a 90-degree
angle.
Always warm up before doing stretching exercises. Stretching
your muscles before they are warmed up may result in injury. Do
your stretching after another type of exercise like strength training
or aerobics, for example. If you are only doing stretching exercises
on a particular day, first do a little bit of easy walking and arm
pumping to warm muscles. Stretching should never cause pain, especially
joint pain. If it does, you are stretching too far, and you need
to reduce the stretch so that it doesn't hurt. However, mild discomfort
or a mild pulling sensation is normal.
Never "bounce" into a stretch; make slow, steady movements instead.
Jerking into position can cause muscles to tighten, possibly resulting
in injury.
Avoid "locking" your joints into place when you straighten them
during stretches. Your arms and legs should be straight when you
stretch them, but don't lock them in a tightly straight position.
You should always have a very small amount of bend in your joints
while stretching.
Ankle Stretch
Stretches front ankle muscles. Remove your shoes. Sit toward the
front edge of a chair and lean back, using pillows to support your
back. Slide your feet away from the chair, in front of you, so your
legs are outstretched. With your heels still on the floor, point
your toes away from you until you feel a stretch in the front part
of your ankles. If you don't feel a stretch, lift your heels slightly
off the floor while doing this exercise. Hold the position briefly.
Repeat 3 to 5 times.
Summary:
- Sit in chair.
- Stretch legs out in front of you, feet off of floor.
- Bend ankles to point feet toward you.
- Bend ankles to point feet away from you.
- If you don't feel the stretch, repeat with your feet slightly
off the floor.
Triceps Stretch
Stretches muscles in back of upper arm.
Hold one end of a towel in your right hand. Raise your right arm;
then bend your right elbow so that the towel drapes down your back.
Keep your right arm in this position, and continue holding onto
the towel. With your left hand, reach behind your lower back and
grasp the bottom end of the towel. Gradually grasp higher and higher
up the towel with your left hand, as high as you can. As you do
this, you will find that it also pulls your right arm down. Continue
until your hands touch, or as close to that as you can comfortably
go. Reverse positions.
Summary:
- Hold towel in right hand.
- Raise and bend right arm to drape towel down back.
- Grasp bottom end of towel with left hand.
- Climb left hand progressively higher up towel, which also pulls your right arm down.
- Reverse positions.
Wrist Stretch
Press your hands together, elbows down. Raise your elbows as nearly
parallel to the floor as possible, while keeping your hands together.
Hold for 10 to 30 seconds. Repeat 3 to 5 times.
Summary:
- Place hands together, in praying position.
- Slowly raise elbows so arms are parallel to ground, keeping hands flat against each other.
- Hold position for 10 to 30 seconds.
- Repeat 3 to 5 times.
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Last update: Wednesday, January 19, 2011
