Stretching Feels Good
When Done Properly
As we recognize the value of
a healthier lifestyle, people have become more and more interested in
fitness. If you try to move too quickly from an inactive to an
active lifestyle, however, you may experience soreness and
stiffness. This can be discouraging.
Physical therapists agree, whenever you start a new activity, you
should do so with moderation. Proper stretching is an important
link between a less active and a more active lifestyle. Outdoor
sports and recreation is an important part of our lives and along with
increased activity there may be potential for injury. New
recreational activities present a risk when the activity begins and
stretching never did. The acquired muscle tightness as
well as the lack of appropriate warm-up and cool down can result in
temporary muscle soreness, or more significantly, a strained or torn
muscle. Stretching properly, before and after exercise can
prevent these.
A physical therapist’s background in anatomy and kinesiology (study of
movement) allows them to develop specific stretching and strengthening
programs to help someone increase his or her activity level in a safe
manner. Physical Therapists at Bethesda Physical Therapy
and Wellness strongly encourage proper techniques for
stretching. The key lower extremity muscles to concentrate on
for most recreational activities are calf muscles, hamstrings, and
quadriceps. There are others, but let’s start with these:
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Straight Knee Calf
Stretch |
Bent Knee Calf
Stretch |
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Proper Hamstring
Stretch |
Improper Hamstring
Stretch |
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Rectus Femoris
Stretch |
Quad
Stretch |
Flexibility is not obtained overnight.
As we age or become less active, we lose flexibility gradually, so
restoring flexibility takes time. Don’t rush into exercise and
activity without proper stretching.
Here are a few tips for stretching:
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Stretch one muscle at a time. The stretch
should be specific.
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Hold
each stretch for 30 to 60 seconds. Never bounce.
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Don’t
overstretch. If stretching is done right, it shouldn’t wreck
your day.
Stretching can be done anytime you like and does
not require specific equipment. Persons of any age or activity
level can benefit from stretching.
