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Stretching It

Prevent injury and stay limber with these easy moves

Routine by Charlie Sanders Jr.
Photos by Daniel Lippitt

The importance of stretching is sometimes overlooked, but it is one of the most crucial things to do to prevent injury, decrease soreness, and increase recovery after an athletic endeavor. Daily stretching is also a great way to keep muscles, ligaments and joints limber. People of all fitness levels – whether athlete, weekend warrior or take-it-easy type – can benefit from a stretching routine.

Always begin with a light walk to warm up the muscles and ligaments and increase circulation as well as body temperature. A walk at 3 to 4 mph for 3 to 5 minutes is all that is needed, although a longer warm-up is recommended if you are coming in from cold weather or beginning a workout routine. These stretches also can be done at the end of a workout or after physical activity.

Hold each stretch for 15 to 60 seconds and perform two sets of each move. Remember to start counting not at the beginning of the stretch, but from the point where moderate discomfort (not pain) is felt.

Calf stretch

Using a stable structure – such as a wall or closed door – for balance, extend arms at shoulder height while placing right foot near the wall, knee slightly bent. Place left foot about 3 feet from the wall, keeping left leg straight. Slowly move forward while keeping back leg fully extended and foot flat on ground.

Switch legs and repeat for one set.

Thigh stretch

Sit on a mat or towel, with right leg extended and left leg bent back so foot is touching hip. Hold left ankle with left hand. Slowly lean back, supporting body weight with the right arm (arm should not be stiff, but flexible like a coil).

Switch legs and repeat for one set.

For a deeper stretch, lean farther back and pull thigh moderately upward.

Hamstring stretch

Place right heel on a stable structure, such as a bench, so leg is at waist level. Slowly bend at the waist, moving hands forward to reach hands toward the toes. Grab the leg or toes and hold the stretch when moderate discomfort is felt.

Switch legs and repeat for one set.

For a deeper stretch, increase elevation of structure; lower elevation for a less intense stretch.

Chest stretch

Using a stable structure, such as a wall or closed door, place right arm straight out and slightly behind the body at chest-level height, with the hand open and touching the structure. Slowly turn body to the left, away from right arm, until moderate discomfort is attained.

Switch arms and repeat for one set.

Side stretch

Sit on mat with both legs extended, and slowly cross left leg over right, keeping right leg extended. Turn the upper body left toward bent knee, supporting the body with the left arm, while using right arm to gently pull the knee laterally toward the body.

Switch legs and repeat in opposite direction for one set.