Stretching
Regular stretching helps your muscles and joints move better when they have to do work. It gives them greater flexibility and range of motion. It also helps to prevent injuries.
When should I stretch?
Make sure your muscles are warm when you stretch by doing light exercise for about 10 minutes first. You should always stretch during warm-up and cool-down periods.
How much do I need?
Stretch whenever you exercise. Even if you're going for a walk, stop after about 10 minutes and stretch, then move on. It just feels good to breathe and stretch!
What are some stretching tips?
Do each stretch 3 to 5 times. Hold for 10 seconds at first. Work up to holding each stretch for 30 seconds.
Relax and breathe.
Ease into your stretch. Do not bounce or jerk your body.
Keep your joints slightly bent during each stretch.
Remember
A stretch should never be painful. Some discomfort is normal. You want to feel a slight pull of the muscle.
Sample stretches
Calf and hamstring stretch: Do 4 reps.
Stand near a wall or other structure and lean on it with your head on your hands.
Bend 1 leg and place your foot on the ground in front of you, with the other leg straight behind.
Slowly move your hips forward, keeping your lower back flat.
Keep the heel of your straight leg on the ground, with toes pointing straight ahead or slightly in.
Hold the stretch for 15 to 60 seconds. Do not bounce.
Repeat at least 4 times.
Now, stretch the other leg.
Ankle and Achilles tendon stretch: Do 4 reps.
Place your left foot against a wall, with your ankle flexed and toes up as shown. Move your body forward until you feel a mild stretch in the Achilles tendon area.
Hold for 15 to 60 seconds.
Repeat at least 4 times.
Now, stretch the other foot.
Thigh stretch: Do 4 reps.
Start with your feet a little more than shoulder-width apart. Bend your right knee slightly.
Move your left hip downward toward the right knee.
This stretches your inner thigh. Hold for 15 to 60 seconds.
Repeat at least 4 times.
Now, stretch the other thigh.
Alternate thigh muscles stretch: Do 4 reps on each leg.
Standing close to a wall or chair, place your right hand on the wall or chair.
With your left hand, reach back and slowly pull your left foot up to touch your buttocks.
Hold for 15 to 60 seconds.
Relax back to starting position.
Repeat at least 4 times.
Now, place your left hand on the wall, reach back with your right hand, and stretch the other leg.
Lower back, hips, groin, and hamstring stretch: Do at least 4 reps.
Start in a standing position with feet shoulder-width apart and pointed straight ahead.
Slowly bend forward from the hips. Keep your knees slightly bent.
Let your neck and arms relax. Go to the point where you feel a slight stretch in the back of your legs.
Hold the stretch for 15 to 60 seconds.
Slowly come back to a standing position with knees bent. Tip: Keep your knees bent throughout the exercise.
Shoulder and neck stretch: Do 4 reps.
Gently tilt your head to one side, as if you're trying to put your ear on your shoulder.
Hold for 15 to 60 seconds.
Tilt your head to the other side and hold it for 15 to 60 seconds.
Repeat at least 4 times.
Arm and side stretch: Do 4 reps on each side.
From a standing position, bend your knees slightly.
Gently pull your elbow behind your head as you bend from your hips to the side.
Hold a mild stretch for 15 to 60 seconds.
Repeat at least 4 times.
Now stretch the other side.
You don't have to do all of these every day. You could pick a few and work on different areas each day. These stretches can improve your balance and flexibility. Doing yoga is also a great way to stretch your muscles.
Goal of the day
Pick 3 stretches to do today!
Remember to warm up first.
Important
If you ever have sharp or stabbing pain in a muscle or joint, stop.
Questions or concerns? Ask your provider or send your care manager a message.