Many people overlook the importance of orthopedic stretching as part of their regular exercise regimen. In reality, muscle flexibility plays a major role in keeping your body free from pain and injury. The American Academy of Orthopedic Surgeons states: "By increasing your flexibility you can improve your ability to move around. You will have less muscle tension and your posture will likely improve. Most importantly, stretching after each workout reduces your risk for injury." You should always check with your healthcare professional before beginning any new exercise program.
Calf Stretch
Stand facing a wall or solid support with your feet hip-distance apart. Place your hands on the wall and step your left leg in front of the right, bending the left knee while keeping your right leg straight. Keep the right toes facing straight ahead while you press your heel to the floor. You should feel a deep stretch in the back of your lower leg. Hold for 20 to 30 seconds and switch legs.
Quadriceps Stretch
Stand facing a wall or solid support with your feet hip-distance apart. With your left hand on the wall, hold the top of your left foot with your right hand and gently pull your heel toward your buttocks. You should feel a stretch in the front of your upper thigh. Hold the stretch for 20 to 30 seconds and repeat with your other leg.
Hamstrings Stretch
Sit on the floor or a mat and stretch both legs out in front of you. Wrap a towel or exercise band firmly around the arches of your feet. Sit up tall and straighten your arms as you pull your upper body gently down to stretch your hamstrings. You should feel a stretch in the back of your legs. Be sure to keep your legs as straight as possible and hold the stretch for 20 to 30 seconds.
Lower Back Stretch
Lie with your head and back flat on the floor or a mat. Hold under your left knee as you pull your knee toward your chest. Hold for 20 to 30 seconds and switch legs. You should feel this stretch in your lower back muscles. For a deeper lower back stretch, hold under both your knees as you pull both knees to your chest. Hold the stretch for 20 to 30 seconds.
Upper Body Stretch
Stand tall with your shoulders back and relaxed. Interlace your fingers with your palms facing upward and press your arms slightly back and up. Hold for 20 seconds. Gently lean your arms to the right and hold the stretch for 20 seconds. Lean to the opposite side and hold for 20 seconds. You should feel this stretch in your shoulders and arms.
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