Joint stretching prevents muscle and joint stiffness. Static stretching holds the stretch of a joint usually for about 30 seconds. Dynamic stretching involves moving your joints in their full range of motion repetitively in different directions. Perform dynamic stretching before your workouts to stimulate your nervous system and warm up your body, and perform static stretching after your workout to alleviate muscle fatigue.
Standing Ankle Rolls
Stand with your legs about hip-width apart without shoes and your feet pointing forward. Place your hands on your hips, and shift your weight toward the outside part of your feet. Your arches should lift off the ground. Shift your weight toward the balls of your feet, and lift your heels up. Roll your feet toward the arch, then toward the heels. Keep your pelvis and spine in alignment. Perform 10 rolls in this direction and the opposite direction twice.
Standing Hip Swings
Stand with your feet together with the right side of your body facing near a wall. Place your right hand on the wall for support. Swing your right leg to the front with your leg bent at 90 degrees. Swing it back and contract your right buttock when you extend your hip. Gradually straighten your leg until it is completely straight. Perform 10 to 20 swings, turn around and perform another set of 10 to 20 swings on your left leg in the same position and pattern.
Lateral Flexion Stretch with Rotation
Stand with your legs slightly apart, and raise your right arm above your head. Flex your torso to your left, and push your hip to your right to increase the stretch. Hold this stretch for two deep breaths. Reach your left arm across your body while you maintain the lateral flexion. Rotate your upper spine as you reach, but do not move your pelvis or legs. Hold the reach for one second, turn your body facing forward. Perform 10 reps on both sides of your body. If one side of your body feels stiffer than the other side, perform an extra stretch on the tighter side, physical therapist Gray Cook suggests.
Active Neck Stretch Combo
Stand with your arms held out to your sides with your fingers toward the ground and your palms facing up. Tilt your head to the left side while keeping your nose pointing forward. Hold the stretch for one deep breath. Tilt to the other side, and hold for one deep breath. Alternate the stretch 10 times total.
Tilt your head forward to point your chin toward your chest. Hold the stretch for one deep breath. Tilt your head back and hold for one deep breath. Move your head forward 10 times.
Turn your head to your left as much as you can, and hold the stretch for one deep breath. Turn your to your right as much as you can, hold it for one deep breath. Move your head in this pattern 10 times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
