Overworking or overusing your muscles during exercise may cause an involuntary muscle spasm, leading to pain and discomfort. While dehydration and low levels of certain minerals may also boost your risk of cramping, stretching exercises are your best line of defense. By performing simple stretching exercises that target muscle groups where spasms commonly occur, you can relieve pain and prevent cramping.
Neck Stretch
Sit on a chair or bench and place your right hand beneath the surface. Place your left hand on the right side of your head. Keeping your chin close to your chest, gently pull your head slightly forward and to the left toward your shoulder. Repeat two to three times before switching sides.
Chest Stretch
Standing up straight, extend both arms behind your back, hands clasped and palms facing up. Keeping your arms straight, pull your hands downward. You should feel stretching in your chest and upper arms as your chest moves forward. Hold for 10 to 20 seconds and repeat.
Overhead Triceps Stretch
Standing with your feet hip-width apart, extend your right arm straight above your head. Next, bend your elbow and let your arm drop behind your head. Your right hand should be palm down in the middle of your back. Place your left hand on your right elbow and apply light pressure. You should feel stretching in the back of your arm. Hold for 15 to 30 seconds and repeat two to four times.
Hip Flexor
In a standing position, extend your left foot forward. Bend the right knee and lift the back heel off the floor, moving forward with your back hip and keeping your back flat. Hold for 10 to 20 seconds and repeat with the right foot.
Seated Calf Stretch
Sit on the floor with your legs extended straight in front of you. Lean forward as far as possible. If you can, place your hands around the soles of your feet and flex your toes. Alternatively, wrap a resistance band around the soles of your feet and gently pull it toward you. Hold for 15 to 30 seconds, relax and repeat two to four times.
Standing Hamstring Stretch
Stand with your feet hip-width apart. Bend over slightly into a semi-squat position and extend one leg forward, flexing your toes to the ceiling. Keep your other leg bent and chest forward. You should feel stretching up the calf and thigh of your extended leg. Hold the stretch for 10 to 20 seconds and then switch sides.
Quadriceps Stretch
Sit on the edge of a chair sideways with the right side of your body facing the back of the chair. Bend over and place your left hand on your left ankle. Tighten your abdominal muscles and slowly pull your left knee backward until it is pointing toward the floor and your heel touches your buttocks. Keep your right foot flat on the floor with your knee bent at a 90-degree angle. Hold for 20 to 30 seconds. You should feel a stretch along the front of your thigh. Repeat two to three times with each leg.
Considerations
Dehydration and low levels of the minerals potassium and calcium can increase your risk of having a muscle spasm. Experts suggest drinking plenty of fluids while exercising and increasing your intake of the minerals to reduce the likelihood of developing a spasm. Alternatively, consider changing your exercise routine to ensure you are exercising at the right intensity level. This will help ensure you don't overdo it when exercising.
References
- MedlinePlus.com: Muscle Cramps
- Shape: Relieve Charley Horse Cramps
- "Shape: Do It Right"; Editors of Shape Magazine; 2003
- "The Complete Book of Fitness"; Editors of Fitness Magazine et al.; 1999
- American Council on Exercise: Overhead Triceps Stretch
