Different types of joints in your body move in different directions and range of motion. In sports and daily activities, you move your joints and muscles together to produce and reduce force, and they rarely move in isolation. Stretching your joints allows them to move more freely, prevents joint and muscle stiffness, and increases your athletic performance, according to physical therapist Chris Frederick, author of "Stretch to Win." Most exercises should focus on full-body movements with an emphasis on your spine, pelvis and shoulder girdle.
Anterior and Posterior Fasciae Stretch
Step 1
Stand with your legs about shoulder-width apart and your feet pointing forward.
Step 2
Raise your arms over your head.
Step 3
Push your pelvis forward by tightening your buttocks and arch your torso back slightly to stretch your chest, abs and the tops of your thighs. Hold this position for three to five seconds.
Step 4
Exhale and bend your body forward to touch the ground with your fingers or your palms. Hold this position for three to five seconds.
Step 5
Slowly roll your spine up and return to the starting position. Perform two sets of five to 10 reps of this exercise.
Standing Hip Flexor Stretch
Step 1
Stand with your left foot behind you and both feet pointed forward. Tighten your left buttock for balance and raise your left arm over your head.
Step 2
Shift your weight toward your right foot to increase the stretch. Hold this position for three deep breaths.
Step 3
Lean your torso to your right and bring your raised arm near your ear. Hold this position for another three deep breaths.
Step 4
Rotate your torso to your left without moving your lower body and maintain your lean. Hold this position for three deep breaths.
Step 5
Unwind your body and switch leg positions to repeat the stretch on the right side.
Wrist Circles
Step 1
Stand with your legs hip-width apart and put your hands with your palms facing each other near your heart, but do not touch them together.
Step 2
Bend your knees slightly and slowly extend your right arm in front of you with your palm facing up and your fingers relaxed. Keep your elbow near the midline of your body, not out to your side.
Step 3
Rotate your hand counter-clockwise in a full circle so that your palm is facing away from you with your fingers pointing up. Keep your arm slightly bent as you rotate.
Step 4
Reverse the wrist rotation to bring your palm facing up, and slowly retract your right arm back to the starting position. Repeat this exercise for two sets of five to six reps per limb.
Tips and Warnings
- Perform extra repetitions on the side of your body that feels tighter and less coordinated, physical therapist Gray Cook suggests, author of "Athletic Body in Balance." Keep doing this in each training session until both sides feel relatively even.
- Never stretch beyond your joints' normal range of motion. Stretching too much and too far can elicit a stretch reflex, or an automatic contraction of your muscles, tendons and ligaments that prevents muscle and joint tears, says Frederick. This can cause the joints to become tighter and more painful.
Things You'll Need
- 1, 3-ft.-long half-foam roller
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
