Whether you're an athlete, a gym enthusiast or a weekend warrior, working out can take a toll on your joints, sometimes resulting in stiffness or even tendinitis. Taking a few minutes to stretch after your workout will promote joint health and keep you limber so you can stay on top of your game.
Adding Spring to Your Sport
The tendons are an extension of the muscle and are composed of muscle fascia that crosses over a joint and attaches to the bone on the other side, producing movement when the muscle is contracted. Tendons are made of collagen and elastin which have a tensile strength of 1000 plus pounds per square inch, stronger than steel. In an article published in Dynamic Chiropractic, Warren Hammer, MS, DC, DABCO explains that, for sports, emphasizing a stretch at the tendon rather than the muscle can be most beneficial. Hammer says that sports-specific stretching of the tendon enhances the spring-like action of tendons during sports.
Deep Tendon Stretch
To get a deep tendon stretch, exhale as you move slowly into your stretch. Hold the muscle at its longest length for 30-60 seconds or longer until the golgi tendon organ over-rides stretch inhibitors and allows for a release of tension. Do not bounce or force your stretch. Instead, visualize the fibers of the muscles and tendons elongating as you breath deeply and relax. Stretching may be uncomfortable or even painful at first, but you will see incremental improvement over time if you resolve to stretch daily.
Below the Belt
The lower body joints are the hips, knees and ankles, and the primary muscles are the gluteals, hamstrings,calves, quadriceps and shins. To stretch the quadriceps and shin, lie on you side with your hips stacked, bottom knee bent for stability. Grasp the foot of the top leg and straighten the hip, keeping the leg parallel to the floor. Hold and relax. Stretch the hamstrings and calves by sitting with one leg extended, the other knee bent, foot against the extended thigh. Rotate your trunk over the extended leg and relax forward, grasping the toes and pulling the foot toward the shin. Stretch the glutes lying on your back, hugging one knee at a time across your chest toward the opposite shoulder.
Limbering Up
Upper body joints include the shoulders, elbows and wrists and involve a number of muscles including the biceps, triceps, deltoids and muscles of the back and chest. To stretch the chest, biceps and deltoids, sit tall with your chest lifted and clasp your hands behind your back, pulling the arms away from your trunk. Hold at the longest length. To stretch the upper back and posterior deltoid, grasp a post or rail at chest height, bend your knees, drop your head between your shoulders and pull back. For a triceps stretch, point your elbow to the ceiling with your fingertips between your shoulder blades. Place the fingers of the opposite hand just above the elbow joint and gently press down.
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