How to Safely Stretch Your Body
Stretching is an important part of physical activity and can help to improve flexibility, range of motion, and reduce the risk of injury.
Here are some tips for stretching safely:
Before You Begin
Warm up first: It's important to warm up before stretching to reduce the risk of injury. Light cardio such as jogging or jumping jacks for 5-10 minutes can help to increase blood flow and loosen up the muscles.
Gradually increase the stretch: When stretching, it's important to gradually increase the stretch to avoid overstretching or pulling a muscle. Hold each stretch for about 15-30 seconds.
Avoid bouncing: Bouncing while stretching can cause small tears in the muscle, which can lead to injury. Instead, hold the stretch in a steady, still position.
Don't stretch to the point of pain: It's normal to feel some tension while stretching, but if you feel sharp pain, you've gone too far. Back off to a point where you feel a comfortable stretch.
Stretch both sides evenly: It's important to stretch both sides evenly to avoid imbalances in your flexibility.
Listen to your body: Pay attention to your body and avoid pushing yourself too hard. If you feel tired or have any pain or discomfort, take a break and try again later.
Remember to breathe normally while stretching, and never hold your breath. Stretching should feel good, not painful. If you have any doubts or concerns about stretching, consult with an Exercise Physiologist.
1 —
Shoulders: Reach one arm across your chest and hold it with the opposite arm to stretch the shoulder. Repeat on the other side.
2 —
Hips: Sit on the floor with your legs crossed and gently twist your upper body to stretch the hips and lower back.
3 —
Hamstrings: Stand with one foot on a chair or bench and lean forward to stretch the hamstrings. Repeat on the other side.
4 —
Quads: Stand with one hand on a chair or wall for balance and bend the knee to bring your heel towards your butt to stretch the quadriceps. Repeat on the other side.
