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How to Avoid Injries while Being Physically Active
Proper Stretching Techniques
Stretching is very important to maintain flexibility and to avoid injury while exercising. However, like most exercises, technique is very important to make sure you are doing the stretch right and to make sure you are getting the optimal benefits from the stretch. Stretching should be done before you begin exercising and after you are finished exercising. Here are some tips on proper stretching procedures:
- Hold each stretch for at least 30 seconds and repeat 2 or 3 times
- Avoid bouncing during the stretch. Bouncing can cause small microtears in the muscle that can lead to injury.
- All stretching should be pain free. If you start to feel pain while you stretch, release your stretch slightly so that you feel a stretch while avoiding pain.
- Relax and breathe freely while stretching.
There are a variety of ways to stretch your major muscle groups. You should stretch the muscles that you are working during your exercise routine and there is no such thing as "too much stretching". For more specific techniques or for directions on how to stretch other muscles, you can consult a fitness professional. To get you started here are some common ways to stretch your major muscle groups:
- Quadriceps (front of thigh): Stand up straight. Bend one knee while standing on the opposite foot. Grab your foot of the leg you are bending and pull your foot back so that it touches your butt. This should be repeated with your other leg. If you have trouble keeping your balance, you can do this while lying on your side. You want to make sure you are lying on the side not being stretched.
- Hamstrings (back of thigh): Sit down on ground with legs out in a V-position. Bend one knee so that the foot of that leg is touching the inner thigh of your opposite leg. Next, lean to the side and try to touch the toes of the foot of your straight leg. Repeat for the opposite side. Don't worry if you can't touch your toes immediately; just go as far as you can without pain
- Calf (back of lower leg): Stand about 24 inches in front of a wall. Next, place one leg further back behind where you are standing while keeping your other foot in place. Finally, lean forward towards the wall to feel a stretch in the back of your lower leg. This stretch should be done with your knee kept straight and then with your knee bent slightly. Doing the stretch both ways stretches both of your calf muscles.
- Biceps (front of arm): Stand in a doorway or alongside a pole. Stand about an arm's length away from the doorway or pole. Place one hand on the object so that your arm is parallel with the ground. Next, while keeping your hand on the object, step forward away from the object until you feel a stretch in the front of your arm
- Triceps (back of arm): Place one hand behind your head as if you are trying to touch your upper back. Next, put your other hand on the elbow of the arm that is behind your head and push down slightly. You should feel a stretch in the back of your arm.
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