Tag Archives: Stretching

Stretches You Can Do Anywhere: Tip Top Shelf (Stretches the Shoulders)

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Place your hands on your shoulders, then slowly raise one hand as high up as comfortable reaching like you would for something on the top shelf.

Return to the starting position on the shoulders, and repeat with the other hand.
Maintain good standing posture throughout.

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Stretches You Can Do Anywhere: Shoulder Rolls (Stretches the Upper Back)

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Sit in a stable chair. Inhale slowly and deeply through your nose. Exhale through your nose while rolling your shoulders forward and toward the middle.
 
Inhale and roll your shoulders back, squeezing your shoulder blades together and stretching your chest.
 
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Balance Your Exercise with Your Stretches

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If you lift weights, for example, and you push weights that cause your shoulders to roll forward, then you should balance that exercise with a stretch that stretches your shoulders backward.
 
The general rule is, to to the front as you would do to the back, and do to the left as you would do to the right.
 
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It’s a Mistake to Stretch Only When You Exercise

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Try to make stretching a part of your daily routine. You don’t need a special space or exercise clothing to be able to stretch effectively. Spend a few minutes stretching your hamstrings, shoulders, lower back and neck, and you’ll see your flexibility improve quickly.
 
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Don’t Bounce

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Bouncing stretches are a recipe for muscle tears.
 
Windmill toe touches are also bad because you’re bending and rotating at the same time. Either bend or rotate during a stretch, not both.
 
The old “hurdler’s stretch” where you put one leg out in front and the other leg behind you, is out as well. That stretch causes stress in the ligaments of your knee.
 
It’s better to put both legs out in front, and stretch toward your toes gently, or if you only want to stretch one leg, keep the other leg in front, rather than behind you.
 
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No Pain, No Gain, Right?

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When it comes to stretching, it’s wrong! Stretch slowly and gently within what’s comfortable. It’s OK to feel mild tension within your muscles and joints, but don’t push past a mild pull.

If you have discomfort in your neck, back, shoulders or knees while you stretch, lessen the stretch until it’s comfortable.

If the discomfort continues even with a mild stretch, a neuromuscular massage therapist can help you regain your flexibility.

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Don’t Stretch When Your Muscles are Cold

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Cold muscles are tight and don’t have much stretch in them. Instead, warm up for five minutes or more before you stretch any muscle that you hold.

A little light running, a few minutes warming up in the sun, or even a warm bath will be enough to get your muscles moving and active before you stretch.

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