Stretching is a simple yet effective way to improve your overall level of fitness. However, the National Association of Sports Medicine contends that it is often the most neglected portion of exercise and strength training routines. Taking the time to stretch each day may help improve your joint mobility, range of motion, balance and level of performance.
Quadriceps Stretch
The quadriceps is a group of four muscles that is located in the front of the thigh. The American Council on Exercise suggests this group of muscles makes it possible for you to walk, run, bend your knees or straighten your legs. The tightening of the quadriceps can lead to hip and knee injuries, according to the ACE. Stretch the quadriceps by standing, grabbing your ankle and gently pulling your foot in towards your glutes until you feel a slight stretch.
Hamstrings Stretch
The hamstring muscle sits opposite of the quadriceps muscles and is responsible for knee flexion and hip extension, according to the NASM. Arnold G. Nelson, Jouko Kokkonen, and Jason M. Alexander, the authors of "Stretching Anatomy," suggests that tight hamstrings are the leading cause of lower back pain. Keeping the hamstring muscles pliable can improve flexibility and range of motion in the hips and lower back, according to the ACE. To stretch this muscle, stand with your feet together and cross one leg over the other. Slowly bend at the waist and lower your upper body towards the floor, reaching for the floor with your hands. Maintain this stretch for 15 to 20 seconds and repeat on the opposite leg.
Piriformis Stretch
The NASM finds that the piriformis muscle is responsible for lateral rotation in the hip. This serves as a key muscle for those who take part in activities and sports that require them to move or change direction quickly, such as football or soccer players. This stretch can be performed by lying on the floor and crossing one leg over the other. Place both hands behind your legs and gently draw your legs in towards your chest until you feel a deep stretch in your glutes and abductors.
Trapezius Stretch
The trapezius muscle is responsible for the movement and rotation of your neck and shoulder blades, according to the NASM. Nelson, Kokkonen and Alexander also suggests that the trapezius muscle plays a small, yet significant, role in helping you breath by expanding the walls of your chest and creating a small amount of breathing room. Maintaining flexibility in this muscle helps to eliminate strain and discomfort in the neck and shoulders. To stretch your trapezius muscle, begin by sitting upright in a chair with your shoulders down and relaxed. Gently lower your chin to your chest as far as you can without slouching. Leaving your chin tucked into your chest, slowly rotate your neck to one side until you feel a slight pull, and hold for 15 to 20 seconds. Repeat this same action on the opposite side.
Soleus Stretch
The soleus muscle is a major muscle found in the calf that allows you to walk or stand, according to the ACE. Nelson, Kokkonen and Alexander suggests that athletes, especially runners, often forget to stretch this muscle. To perform this stretch, stand 2 to 3 inches away from a wall and place both hands against it with your palms flat. Take a step back with one foot, pressing your heel into the floor. Make sure that your shoulders, hips and feet are in line and facing towards the wall. Gently bend your knees and sit back on your heels in a squat position. Both of your heels should remain on the ground throughout the stretch. Hold this stretch for 30 seconds and repeat on the opposite leg.
Considerations
Although stretching can increase and improve your level of flexibility, the ACSM suggests that over-stretching or stretching your muscles beyond their natural ability can have an adverse effect. The ACE contends that healthy muscles can stretch up to six times their length. However, pushing your body beyond this limit can damage the muscles and lead to strains or tears in the ligaments, according to the ACSM.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. Alexander; 2006
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals"; American Council on Exercise; 2010
- "NASM Essentials of Sports Performance Training"; National Academy of Sports Medicine; 2009
