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Feature Articles: Exercise
Stretching Is GoodLinda Rellergert, Nutrition Specialist in St.
Charles County |
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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.
Last update: Thursday, September 28, 2006
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