No matter what your lifestyle is you need to stretch!!!
BENEFITS OF STRETCHING
* Increases the functional range of motion.
* Reduction of low back pain and injury.
* Reduces the incidence and severity of injury.
* Improves posture and muscle symmetry.
* Delay in the onset of muscular fatigue.
* Prevents and alleviates muscle soreness after exercise.
* Increase the level of certain skills and muscular efficiency.
* Promotion of mental relaxation.
Overcoming & Preventing Sports Injury
If you're involved in the health & fitness industry,
whether it be participating in your favorite sport, coaching, training or just
keeping fit, you'll know how annoying and debilitating a sports injury can be.
In reality, when you have a sports injury you're actually losing on two
fronts. Firstly, you're losing simply because your body has been hurt and now
needs time and care to repair itself. And on top of this, you're also losing
the time you could have been putting into training and improving your sporting
ability.
A sports injury is a bit like losing money. Not only do you
lose whatever you were going to buy with that money, but you also have to work
hard to make up the money you've lost. Take it from me, a sports injury is one
of the most frustrating and debilitating occurrences that can happen to anyone
who's serious about their health, fitness, sport or exercise.
How Does Stretching Prevent Injury?
One of the greatest benefits of stretching is that you're
able to increase the length of both your muscles and tendons. This leads to an
increased range of movement, which means your limbs and joints can move
further before an injury occurs. Lets take a look at a few examples.
If the muscles in your neck are tight and stiff this limits
your ability to look behind or turn your head around. If for some reason your
head is turned backwards, past its' normal range of movement, in a football
scrum or tackle for example, this could result in a muscle tear or strain. You
can help to prevent this from happening by increasing the flexibility, and the
range of movement, of the muscles and tendons in your neck.
And what about the muscles in the back of your legs? The
Hamstring muscles. These muscles are put under a huge strain when doing any
sort of sport which involves running and especially for sports which require
kicking. Short, tight hamstring muscles can spell disaster for many sports
people. By ensuring these muscles are loose and flexible, you'll cut your
chance of a hamstring injury dramatically. For further information about
preventing and treating hamstring injuries, visit http://www.thestretchinghandbook.com/archives/hamstring-injury-treatment.htm.
How else can stretching help? While injuries can occur at
any time, they are more likely to occur if the muscles are fatigued, tight and
depleted of energy. Fatigued, tight muscles are also less capable of
performing the skills required for your particular sport or activity.
Stretching can help to prevent an injury by promoting recovery and decreasing
soreness. Stretching ensures that your muscles and tendons are in good working
order. The more conditioned your muscles and tendons are, the better they can
handle the rigors of sport and exercise, and the less likely that they'll
become injured.
GENERAL STRETCHES UPPER BODY
Instructions
Preparation
- None.
Execution
- Turn head over shoulder to one side. Hold stretch. Repeat to
other side.
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Instructions
Preparation
- Bow head forward with jaw shut. Depress chin into top of
sternum.
Execution
- Slightly turn head to one side. Hold stretch. Repeat to
other side.
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Instructions
Preparation
- Face away from wall. Bend over and place hands slightly
wider than shoulder width as high as possible on wall with
fingers positioned upward.
Execution
- Bring rear end and back toward wall and squat down. Hold
stretch for 20 seconds.
Comments
- A stationary bar can also be used instead of a wall.
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Instructions
Preparation
- Sit on floor or mat. Lean back and place hands flat on floor
behind body slightly wider than shoulder width with fingers
positioned away from body.
Execution
- Scoot hips forward away from hands. Hold stretch.
Comments
- Instead of scooting hips forward, hands can be eased
backwards.
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Instructions
Preparation
- Clasp hands behind back with palms together. Straighten arms
and rotate arms (inside down) so palm turn downward.
Execution
- Raise arms away from body. Hold stretch.
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Instructions
Preparation
- With arm extended, position hand on fixed structure shoulder
height.
Execution
- Turn body away from positioned arm. Hold stretch. Repeat
with opposite arm.
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Instructions
Preparation
- Place palms together in front of body. Point fingers toward
neck.
Execution
- Pushing hands together, lower away from body until wrists
separate. Hold stretch. Repeat with opposite arm.
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Instructions
Preparation
- Sit on floor. Place palms on floor to sides, behind hips
with fingers pointing to back.
Execution
- Lean back with arms straight. Hold stretch.
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Instructions
Preparation
- With palm facing downward, grasp underside of fingers with
other hand and straighten elbow.
Execution
- Pull finger and wrist upward and back toward forearm. Hold
stretch. Repeat with opposite arm.
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Instructions
Preparation
- Kneel on floor or mat. Place palms of hand on floor with
fingers pointing toward knees.
Execution
- Shift body back with elbows straight. Hold stretch.
Comments
- Keep elbows straight.
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GENERAL
STRETCHES MIDDLE BODY
Instructions
Preparation
- Kneel on floor or mat with hips straight. Place hands on the
back of hips
Execution
- Lean torso back by arching back. Hold stretch.
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Instructions
Preparation
- Lie prone on mat or floor. Position hands on floor to sides of
shoulders.
Execution
- Push torso up keeping pelvis on floor. Hold stretch.
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Instructions
Preparation
- On floor or mat, lie supine with arms extended to sides. Lift
one leg straight up.
Execution
- Lower leg to opposite side toward hand. Hold stretch. Repeat
with opposite side.
Comments
- Maintain 90° flexion in hip with both shoulders flat on the
floor.
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Instructions
Preparation
- Sit on chair or bench with feet wide apart. Bend over and
position shoulders between knees.
Execution
- Reach to floor under back of chair. Hold stretch.
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Instructions
Preparation
- Lie supine on floor or mat. Raise both knees and grasp back of
thighs just above knees.
Execution
- Pull knees toward shoulders while raising upper back off of
floor. Hold stretch.
Comments
- Hands can also be clasped under both knees.
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| Adductors (long)
Muscles stretched:long adductors, longus, magnus, gracilis
Lie on back with legs extended and wrap rope around arch of left
foot. Point left foot inward and lift leg to side by contracting
outer thigh and hip muscles. Assist with rope, pulling outward.
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| Adductors (short)
Muscles stretched: short adductors, pectinius, adductor brevis,
proximal and long adductors
Sit with soles of feet placed together. Contract outside of hips,
spreading thighs as far as possible. Use arms between knees to
assist stretch at end of movement. |
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Wrong
/ Right
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Pelvic
Girdle Stretch
Sit on floor with legs comfortably apart, reach through (if you
can get your elbows to the ground fine, if not OK too.) Keep
your head UP and chest out (this keeps your back straight).
Relax;
hold for 30 seconds.
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Wrong
/ Right
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Instructions
Preparation
- Stand with one foot on chair or bench. Bend over.
Execution
- Reach toward floor. Hold stretch
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Instructions
Preparation
- Kneel down and position one leg extended behind. Balancing
with hands positioned on floor to sides. Rear knee is extended
off the floor. Body weight is supported on both forefeet.
Execution
- Straighten hip of rear leg by pushing hips down and forward.
Hold stretch. Repeat with opposite side.
Comments
- Gluteus Maximus and Adductor Magnus may be mildly stretched
if hip of forward leg is fully flexed. Soleus of opposite leg
may be stretched if ankle is fully dorsal flexed.
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Instructions
Preparation
- Lunge forward with knee on padded mat. Position foot beyond
forward knee. Place hands on knee.
Execution
- Straighten hip of rear leg by pushing hips forward. Hold
stretch. Repeat with opposite side.
Comments
- Position foot further beyond knee if stretch is felt in the
Adductor Magnus of forward thigh.
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Instructions
Preparation
- Stand toward fixed bar, approximately waist height. Grasp
bar with both hands, arms extended. Bend knees and hips
slightly. Cross lower leg over lower thigh of opposite leg.
Execution
- Squat lower and lean forward toward crossed leg. Hold
stretch . Repeat with opposite leg.
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Instructions
Preparation
- Stand with feet far apart, toes pointed 45° outward.
Execution
- Lunge toward one side. Allow foot of straight leg to point
upward with heel on floor. Hold stretch. Repeat on opposite
leg.
Comments
- Keep back straight during stretch. Gracilis is stretched on
straight leg.
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| 1. Place one leg in front of the other, horizontally
if possible, and place your hands in a push-up
position. |
| 2. Slowly lower your chest toward the floor, holding
for 15 seconds. |
| 3. Switch legs. |
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3.
Upper Leg Stretch
Stand at arms' length from a vertical surface (wall, tree,
lamppost). Cross the leg closest to the vertical surface in front
of the other leg. Allow the opposite arm to hang down
and relax. Note correction to pose: Right way would
be looking up as much as possible to straighten the spine. |
| Straight leg hamstring
Muscles stretched: low back and gluteus maximus
Lie on back with legs straight. Flex the exercising knee and
pull it toward chest by contraction of hip flexor and
abdominal muscles. Place hands behind thigh to prevent
pressure on knee and provide assistance. |
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Put
your foot up on a bench or raised surface that you are
standing in front of.
- Hold
onto something for balance if you need to.
- Lean
over and try to touch or grab your foot.
- Keep
your lower back arched as you lean over for the greatest
stretch.
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| Gluteals
Muscles stretched: gluteus medius and minimus, lateral hip,
piriformis
Lie on back with legs straight. Flex left knee at 90 degree
and le and place rope around midfoot, clasping rope with
opposite hand. Use left hand to stabilize thigh by clasping at
knee. Contract abdominals and hip adductors to lift knee
towards opposite shoulder. Assist with rope and outer hand. |
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Glutes
Seated
with one leg stretch in front, bend the other leg so that the
heel is on the outer side of the opposite knee. Turn body
toward that knee while keeping back straight.
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Gluteal
Stretch
- Position yourself as shown, pull your thigh and bent leg
back.
- Hold for ten (10) seconds.
- Do other side.
- Repeat the sequence.
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| Calves
(Gastrocs)
Place one leg
behind the other while standing about a foot away from a wall or
stable surface. Lean towards wall with heel of back leg on floor
until comfortable stretch is felt.
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| Upper Calf
Muscles stretched: gastrocnemius
Sit with legs fully extended and about six inches apart. Loop rope
around the ball of left foot. Straighten left knee and pull toes
towards you by contracting shin muscles. Assist with rope. For
deeper stretch, lean forward at trunk and allow foot to leave floor
when pulled.
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| Calves - Lift the front of your foot
and push the top of your toes against a wall with pressure on the
back of your foot. |
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Begin lower body stretching with
CALF STRETCH.
Stretching leg is straight on the FIRST stretch.
Bent on the SECOND. Hold each 20 seconds
(each side) |
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| Quadriceps
Muscles stretched: rectus femoris
Lie on left side and bring both knees to chest. With the left
hand grasp foot fromoutside. With right hand, grasp right ankle
and extend right thigh back by contracting buttocks and
hamstrings and, assisting with hand, heel should press into
buttocks.
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Stretches
for Quads
- Depending
on your level of quad flexibility you should begin here (shown
left) or on your elbows (shown right) WARNING: this can be a
painful stretch if you are not flexible, do not move too fast.
You can increase your comfort by turning the tucked in foot
out more.
- Hold for
ten (10) seconds.
- Do the
other foot.
- Repeat
the sequence.
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Front
Thigh - Quadriceps
Kneel
on the floor on one knee with your front leg and your back leg
bent at 90 degrees. From this position lean back somewhat, pushing
your stretching-side hip forward and leaning your upper body back.
- You
should feel the stretch in your back leg from your hip flexors
(the muscles that are located around your hip bone which bring
the thigh up towards the abdomen) right down to your lower
quads by your knee.
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Lower
Back - Hyper-Extension
Laying on
stomach with hip bones flat on mat, raise upper body and rest on
elbows. Look to the ceiling until comfortable stretch is felt.
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Lower
Back - QL
Place had
under opposite hip. Slowly bring other arm overhead, leaning
toward opposite side until a comfortable stretch is felt.
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- Hook your foot behind the knee.
- Roll yourself on your back so that the knee of the hooked foot
is off the floor. Your balance should be that of a
teeter-totter. This will pull on the hip socket naturally.
- You can try rolling slightly from side to side.
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Lower back stretch
- Lie on your back.
- Pull knees up to chest as far as they will go.
- Hold for 10+ seconds, repeat 5 times.
- This exercise stretches the muscles around the lumbar
vertibrae.
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Knee rolling
- Lie on your back as above with the knees bent.
- Slowly lower both knees to the left whilst turning the head to
the right.
- Bring the knees up again and to the right whilst looking left.
- Repeat this movement 10 times.
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Pulling knee up
- Lie on your back with both legs out straight.
- Raise one knee gently up to the chest and bring the head up to
meet it.
- Lower the knee back down and repeat with the other leg.
- Repeat the exercise 10 times on each leg.
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Cat stretch
- Start on your hands and knees.
- Arch your back upwards, like an angry cat, hold for a couple
of seconds and then arch the back downwards, like a happy cat.
- Repeat this exercise 10 to 20 times.
- If you do not like cats, imagine you are a dog.
The above exercises can be performed as soon as pain will allow -
usually 48 hours following injury. If any of the exercises hurt then
do not continue and seek professional advice.
Exercises should be performed at least every day, two or even three
times a day if possible, especially in the first two weeks of
rehabilitation. These exercises should continue long after the
injury has healed to prevent it reoccurring.
Hip flexors
- This will stretch the adductor muscles more
specifically in the direction they are used for running.
- Assume the position as shown with one knee on the
floor. Gently lean forward ro incease the stretch.
- Hold for 30 seconds, repeat 5 times a day.
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| Hip
Flexors
With one leg
in front of the other, lean body down with hip pushed forward until
comfortable stretch is felt.
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Muscles stretched: rectus femoris
Kneel down on left knee (place pillow or cushion under same
knee). Moving forward onto flexed front leg (right) keep
pelvis and back stable by contracting abdominals. As you
move forward, contract buttocks and hamstrings to flex left
heel to left buttock. Assist stretch with one or both hands,
bringing heel to buttock as flexibility allows. |
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| Adductors (long)
Muscles stretched: long adductors, longus, magnus, gracilis
Lie on back with legs extended and wrap rope around arch of left
foot. Point left foot inward and lift leg to side by contracting
outer thigh and hip muscles. Assist with rope, pulling outward.
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| Adductors (short)
Muscles stretched: short adductors, pectinius, adductor brevis,
proximal and long adductors
Sit with soles of feet placed together. Contract outside of hips,
spreading thighs as far as possible. Use arms between knees to
assist stretch at end of movement.
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1. Lie on the floor with your right leg stretched out.
2. Place your right hand on your pelvis and gently apply
pressure.
3. Hold for 10 seconds and switch legs.
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ILIOTIBIAL BAND
Stand with your back straight and your right leg crossed
in front of the other for balance. Keep your back straight and left leg
straight as you push the left hip toward the left. This stretch should be
felt on the outer part of the hip. NOTE: Do not bend your spine to the
side while doing the stretch. It will put undue stress on your spine.
 
Sitting as shown, cross one leg over the knee so that
the foot is running parallel with the leg. Turn away from the knee and
with your opposite elbow push the knee further out. Push and twist to a
tension of comfort, relax, hold for 10 seconds. Do the other side and
repeat the sequence.
For those with low back/hip pain, instead of using the
elbow to push away the knee, place both hands on the floor. Slowly walk
your hands around to your back as far as it is comfortable. Breathe
normally, relax, hold for ten (10) seconds. You may hear/feel your SI
joint pop
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Stretch 1
- Place the leg you want to stretch
behind the other one.
- Put your weight onto your back leg, hold onto something to
lean on as shown.
- Hold for 30 seconeds, repeat 5 times and do this at least
three times a day.
- It is a lot of stretching but it is worth it in the end if
you want to be rid of this injury.
- Never bounce when stretching, always ease into it gently
and try to relax. If it is painful you are not doing it
properly!
Starting position: Lying on your back with arms to the
sides.
Action: Lift your involved leg over the other leg placing
your opposite hand on the back of the stretched thigh. Keep your
arm on the involved side extended out to the side and both
shoulders flat. If possible, try to straighten the knee of your
stretched leg to accentuate the stretch.
![[Self-Stretch 2 Start Image]](images/selfstretch2a.jpg)
![[Self-Stretch 2 End Image]](images/selfstretch2b.jpg)
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Chest -
Pectoralis group
Place arm in
door frame so that upper arm is parallel to the floor. Rotate
torso to opposite side of door frame until comfortable stretch is
fe
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Posterior
Shoulder - Posterior deltoid, teres minor, infraspinatus
Bring arm to
the front of the body. Hold arm with opposite hand just above the
elbow and draw across body until stretch is felt at the top of the
shoulder
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Triceps -
Triceps brachii
Elevate arm
above head, palm facing inward, elbow straight but not locked.
Bend elbow so that forearm moves behind the back, towards the
floor. Place opposite hand just above elbow and push until
comfortable stretch is felt. Remember to keep back erect and
abdominals tight.
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7.
Triceps - Back of the Upper Arms
Raise one
arm overhead then bend it down at the elbow as though trying to
scratch your back. Use your other arm to push your stretching arm
backwards slightly.
- Be
careful with this stretch not to pull your upper arm past
vertical behind the head to the other side. This overstretches
the shoulder joint
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Overhead Wrist Stretch
Take your hands and interlace the fingers. Now, lift your hands above
your head keeping the back of your hands pointing downward as you do. Try
to straighten the arms as you do this stretch but do not do it if it
causes you any pain. Hold this stretch for 20 seconds.
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Chest
Raise
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Areas worked: Chest
Muscles used: Pectorals
Breathe
normally throughout.
Phase1
- Lie
face down with your hips pressed into the floor and
you're abdominal pulled in.
- Check
that your head is in line with your spine and tuck
your chin down.
- Interlock
your hands and rest them on your buttocks. Bend your
elbows slightly.
Phase2
- Gently
ease your shoulder blades together and slowly raise
your arms.
- When
you feel mild tension in your chest, hold the
stretch.
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Kneeling
Twist (works your neck, back and triceps)
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Kneel on the floor and bring right leg forward, knee
bent 90 degrees (don't let knee extend past toes), foot
flat on the floor. Slowly twist torso to the right and
forward, placing bent left elbow against right thigh as
shown. Grasp your left wrist with right hand and look
over your right shoulder.
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Forearm Stretch
Starting position: Turn
your hands inward with your fingers pointing toward your knees.
Your thumbs should be pointed away from your body.
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Performance: Try
to keep your palms flat on the floor. Gently lean back. You
should feel a stretch in your forearms and wrists.
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| Sidebend:
Neck Stretch
- tilt
head to one side (ear towards shoulder)
- hold
for 15 seconds
- relax
- repeat
3 times on each side
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| Diagonal
Neck Stretch
- turn
head slightly and then look down as if looking in your
pocket
- hold
for 15 seconds
- relax
- repeat
3 times on each side
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Shoulder
Shrug
- slowly
bring shoulders up to the ears and hold for approx 3 seconds
- rotate
shoulders back and down
- repeat
10 times
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Executive
Stretch
- while
sitting, lock hands behind head
- bring
elbows back as far as possible
- inhale
deeply while leaning back and stretching
- hold
for 20 seconds
- exhale
and relax
- repeat
1 time
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Rhomboids
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From Men's Fitness August 2002
"Clasp your hands in front of you, extending your arms
at shoulder level. Push out with your hands and arms as far as
you can. Feel your shoulder blades spread out."
Hold the stretch until the tension in the muscle group is
relaxed, this may take approximately 15 to 30 seconds.
Relax and repeat.
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Focus: rotator cuff: teres minor, subscapularis,
infraspinatus, supraspinatus
Stand with your hands interlocked behind your back in the hollow of
your lower back and your elbows bent at 90 degree angles in the start
position (fig. 1).
Keeping your hands interlocked, move your elbows forward by rotating
your shoulders inward (fig. 2).
Hold for 20-30 seconds than slowly return to the start position and
repeat.
 
Focus: rhomboids, middle and lower trapezius
Holding your extended arms in front of you at shoulder height,
interlock your fingers and turn palms out.
Relax your upper back muscles and allow your shoulders to slowly
slide forward.
Hold for 20-30 seconds.
| Focus: forearm: extensor carpi ulnaris |
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Stand with your left arm straight out in front of
you and the palm of your hand facing the floor.
With your right hand grasp the palm of your left and slowly
pull the fingers pointing towards the floor (fig. 1).
Hold for 20-30 seconds then repeat on the other side.
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Muscles stretched: lower and deep calf including Achilles tendon
Sit with right leg fully straight and left knee bent at 90 degrees.
Wrap hands around balls of foot. Lift toes toward body, contracting
shin muscles and assisting with pull from hands. |
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Stretches
for Achilles Tendonitis
(Eccentric Load Stretch)
Standing on a
step, one foot at a time, drop the heel back until calf muscle
tight, but comfortable (do not allow this to hurt). Hold onto or
lean against something, do not try to balance yourself on one side.
Hold for ten (10) seconds then bring your heel up. Do the other
foot. Repeat the sequence.
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Plantar fascia stretch
This can be done by pulling up on the bottom of the foot as shown
opposite. Hold the stretch for about 30 seconds. Repeat five times and
aim to stretch 3 times a day.
Remember stretching is a long term process. It will need to be
maintained long after you feel the injury has healed. In addition to
the plantar fascia stretch it is a good idea to include the following
stretches in your routine.
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Plantar fascia stretch by rolling
The plantar fascia can be stretched by rolling it over a round
cylinder such as a bar or rolling pin.
Roll the foot repeatedly over the bar applying downwards pressure.
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Rolling the Plantar fascia
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Soleus muscle stretch
In addition to the above stretch this one will stretch the Soleus
muscle lower down in the back of the leg. The same principles apply
but it is important to bend the stretching leg at the knee. This
takes the Gastrocnemius muscle which attaches above the knee out of
the stretch.
This stretch will also stretch the plantar fascia.
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Soleus muscle stretch
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ERGONOMICS
Ergonomics is the study of your work environment and how you adapt. It takes into consideration your comfort level in your workstation. Invariably, individuals twist or strain to reach the keyboard or sit in odd contortions which result in neck, back, or wrist pain. Some simple workstation modifications, posture awareness, and chair consciousness can prevent problems.
* Lower the height of the chair so that your back touches the back of the chair and you are comfortable.
* Your feet should rest firmly on the floor slightly in front of you.
* Center your keyboard in front of your monitor. Your eyes should be at the same level as the tool bar.
* Keep the keyboard and mouse close to the edge of the desk.
* Keyboard and mouse should be positioned so your arms fall naturally at your sides, with wrists straight out in front while
typing/mousing.
* Support your wrist and forearms with a gel pad or wrist support.
* Avoid repetitive gripping of the mouse.
* Keep frequently used items close - avoid reaching for anything!
* Do wrist, finger, and hand exercises.
Sitting in a chair places 400 pounds of pressure on your lower back. If your back is unable to support your body, the strain which it is undergoing will affect other areas of your body as well, including your hands, arms, and wrists.
There are a number of steps you can take to reduce strain as you work. First, consider your desk posture. Be sure to sit with your back low against the back of your chair. You may need to roll up a towel or buy a lumbar roll to maintain the natural curve of your spine. Be sure the back of the head is lifted, the breastbone is lifted, and the lower back is supported. Your back should be angled backward a few degrees to widen the angle between the torso and the thighs: this increases blood flow plus reduces the compression of the spine.
Your arms should be relaxed and loose at your sides, with your forearms and hands parallel to the floor. The correct wrist and hand position should create a 90-degree angle and the wrists should not be flexed or extended, but rather should be in a neutral position. Keep your thighs at a right angle to your torso, and your knees at a right angle to your thighs.
Be sure to change your position frequently, and avoid using excessive force while typing at the keyboard. Over time, a heavy typing style could aggravate hand, wrist, or finger pain symptoms by placing joints and tissues under continual stress. Lastly, consider the use of ergonomic devices such as back supports, mouse
wristpads, and keyboard gel wristpads. |
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PREVENT WORK INJURY
Proper posture back support |
Mouse wrist pad |
Keyboard gel wristpad |
There are some simple wrist-strengthening exercises that you can do with common everyday objects, as demonstrated by professional fitness trainer. Take a tennis ball, a rubber ball, or a large gob of putty, and begin squeezing it to mobilize the fingers and the hand muscles. Or, stretch a rubber band using all of your fingers, then over 2 or 3 fingers. Finally, simply twist a towel or wash cloth the twisting action uses many of your muscle groups, and over time will provide you with strong, healthy hands.
*Please also refer to the GENERAL UPPER BODY STRETCHES
YOGA POSES
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