Stretching is an important part of your everyday routine. Not only will it increase your flexibility, but it will also reduce your risk of developing an injury when you engage in athletic activities.
The following stretches are recommended by our physical therapy team to keep your body limber and in good condition so that you can avoid injuries. Keep in mind that stretching isn’t supposed to be painful. You should feel a small pull in the target area, but don’t push yourself to the point of pain, as this could potentially result in an injury.
Sitting Hamstring Stretch
This provides an excellent stretch for your lower back and hamstrings.
Sit on the floor and extend out both legs
Bend one leg in and stretch forward in the direction of the extended leg
Hold the stretch for 30 seconds
Switch sides and repeat with the other leg
Repeat this stretch 4 times for the best outcome
Lunge with Quad Stretch
Lunges are a great way to strengthen your quads and glutes, but they can also be used as an effective way to stretch these muscles. This particular stretch focuses on your quads and hip flexors, and it can benefit just about anyone. However, it is especially effective for runners.
Kneel on one knee, with the bent knee positioned directly over the ankle to form a right angle (the other knee should rest on the ground)
Reach back and grab your back foot
Pull forward until you feel a light stretch
Hold for 30 seconds
Switch sides and repeat with the other leg bent
Repeat this stretch 4 times for the best outcome
Lunge with Side Stretch
This variation of a lunge stretch targets your hip flexors, obliques and quads.
Kneel on one knee, with the bent knee positioned directly over the ankle to form a right angle, (the other knee should rest on the ground)
Raise the opposite arm over your head until you feel a light stretch
Pull in your stomach and tuck your hips
Hold for 30 seconds
Switch sides and repeat with the other leg bent
Repeat this stretch 4 times for the best outcome
Overhead Tricep Stretch
While the first three stretches focus on your lower body, this one targets your lats and triceps. It’s a great stretch for anyone who works with their arms a lot, as it relieves tension and stress in these muscle groups.
Raise one arm over your head
Grab your wrist with your other hand and pull it towards your head
Lean in the direction you’re pulling your arm for a deeper stretch that relives tension along the side of your body and in your core
Hold for 30 seconds
Repeat with the other arm raised
Repeat this stretch 4 times for the best outcome
Downward Dog Stretch
This classic yoga pose provides a great full body stretch that targets your calves, shoulders, arms and core, while simultaneously relieving any tension in your back.
Get onto your hands and feet in a plank position
Raise your glutes in the air so that your body forms a V position (your legs should be straight and your abs should remain pulled in)
Drop your head to straighten your spine and lower your heels as close to the ground as possible to feel the stretch in your calves
Hold for 30 seconds
Repeat this stretch 4 times for the best outcome
Cobra Stretch
Another classic yoga pose that will provide a great stretch for your core and lower back. Make sure you listen to your body when performing this stretch – only hold it for as long as you feel comfortable. Holding for too long or using incorrect form can potentially result in injury.
Lie flat on the ground on your chest
Place your hands next to your ribs and raise your upper body off the ground while gazing upwards
Hold as long as you feel comfortable, but no longer than 30 seconds
Repeat this stretch 4 times for the best outcome
Colorado Advanced Orthopedics Can Help
At Colorado Advanced Orthopedics, our in-house physical therapy team is always available to help you live a healthier life. We can schedule a session where one of our physical therapists shows you the proper form for these stretches to ensure you perform them properly.
In the event of an injury, our physical therapists can provide treatment to help alleviate your pain and speed up your recovery. Often, physical therapy is a very effective first treatment option that can provide you with the strength and conditioning necessary to restore a pain free life without the need for invasive surgery.
Contact us today to schedule an appointment. Colorado Advanced Orthopedics serves patients in Meeker and throughout the White River Valley.
Celebrating Life's Joys
Subscribe to our monthly publication highlighting Life's Joy and getting back to your life. We feature health tips, being out and about, and bringing joy to daily life.