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June 7, 2013

Fit Facts: Stretch It Out

Chances are you warm up and stretch before exercising. But you could do your body a favor by using moving — or dynamic — stretches that warm you up, too.

Stretching can be a key part of your exercise routine, increasing your flexibility and improving the range of motion of your joints. Stretching can even help you feel relaxed. Active stretching may increase circulation, boost muscle temperature, stimulate muscles and nerves, and lubricate joints. As a result, you may perform better in sports and exercise activities.

In stationary stretches, you move into a stretch position and hold it for 15-to-30 seconds. Dynamic stretches are different. You use your whole body and gently move the muscles through a range of motion, rather than holding them in one place.

Start with a warm-up like slow walking or bicycling at a slow pace for a few minutes. Then do a few dynamic stretches. Here are some to try:

  • Shoulder roll. Put your arms at your sides and move both shoulders in circular motion forward and then backward.
  • Self-hug. Cross your arms across the front of your chest and give yourself a “hug,” then swing your arms open. Alternate the “top” arm each time.
  • Windmill. Extend both your arms, one in front of your body and one in back. Move them in a large circular motion — clockwise and then counterclockwise — while keeping them straight.
  • Trunk circle. With hands on your waist, flex your hips forward, left, back and right.
  • Side leg swing. Stand and face the wall. Swing your right leg out to your right side, then swing it across the front of your body towards your left side. Come back to the starting position. Repeat the stretch using your left leg.
  • Forward leg swing. Stand perpendicular to the wall with your right hand on the wall for stability. Swing your right leg forward then behind you, keeping the knee extended. Return to the starting position. Turn so your left hand is on the wall and repeat the stretch with the left leg.

After your exercise session, end with traditional “reach-and-hold” stationary stretches. Stretch within your own limits. Don't bounce. If you feel pain, you've stretched too far. Be sure to check with your doctor if you’re not sure which activities are safe for you. Remember to breathe comfortably during exercise and avoid holding your breath.

Sources: Centers for Disease Control and Prevention,  The Mayo Clinic

 
 
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