Stretching your joints allows your muscles' attachment points to move freely and minimize your risk of injury. It also relaxes tight ligaments and tendons that are oversensitive and stiff from exercise. Physical therapist Chris Frederick, author of "Stretch to Win," suggests that you perform dynamic stretching, which involves moving your joints and muscles together in their normal range of motion repetitively. This helps you prepare for the upcoming exercise and loosens your muscles, ligaments and tendons.
Multi-planar Fasciae Stretch
This exercise stretches most of your muscles and connective tissues in the front, back and sides of your body. Stand with your feet together and raise both arms over your head. Push your hip forward and lean your torso back to stretch the front of your body. Exhale and bend forward to touch your toes. Slowly roll your spine up until you are in a standing position with your arms by your sides. Raise your right arm over your head and lean your torso to your left. Hold this position for one deep breath, and stretch the opposite side of your body. Return to the starting position and repeat this stretch three times.
Three-point Hip Rotation
This exercise improves hip mobility while keeping your spine stable. Kneel on the ground on your hands and knees, and lift your right knee off the ground without moving your spine. Bring your knee up toward your ribs and rotate your knee out to right side in a circular pattern. Then bring your right leg extended behind you in a straight line. Tighten your right buttock, and bring your knee back toward your ribs. Perform 10 rotations in this clockwise manner, and perform 10 rotations counter-clockwise.
Arm Swings
Stand with your feet slightly apart, and swing your arms out to your sides with your palms facing slightly toward the front. Swing them down in front of your body, and let them cross each other. Relax your shoulders and hands as you swing. Perform 10 to 20 reps. Then swing your right arm forward while swinging your left arm back without moving your body. Swing your arms in opposite directions with your shoulders and hands relaxed. Perform 10 to 20 swings.
Warning
Never stretch a joint beyond your range of motion. Any sudden jerk or stretch causes your muscle and tendons to contract reflexively. This protects your joints from dislocated or tearing, which causes your joints to become stiffer, according to the National Academy of Sports Medicine. When you perform these dynamic stretches, start with small ranges of motion and gradually increase the angle of movement.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
