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Stay Healthy Stretching - Oct 01
We all go through times in our lives where our schedules are just too hectic to fit in a workout. Sure, people will tell you that you can always find time for a quick workout ...
From the Ground Up: Choosing Your Safest Surface - Sep 22
Are you aware of the fact that the surface you choose to work out on could be causing you leg, knee, and back pain? Whether you are a recreational walker or a competitive ...
Get Your Best Rest With an Active Recovery - Sep 18
It's true, athletes like to workout. We workout  year-round, through every season, and for some reason or another, we love it enough to keep pushing ourselves to do ...
Go For Glucosamine? - Sep 11
If you are somebody who is concerned with taking care of your joints, you have probably come across the mention of glucosamine and chondroitin, two over-the-counter supplements believed ...
Don't Stress Out: Avoiding Stress Fractures - Sep 04
Back in my high school days I was a three season varsity runner- cross country, indoor, and spring track. Basically this means I ran...a lot! In my sophomore cross country ...
Posted: Oct 1, 2009 10:11
  • Stay Healthy Stretching

    We all go through times in our lives where our schedules are just too hectic to fit in a workout. Sure, people will tell you that you can always find time for a quick workout if you just organize your daily activities a bit better. But, honestly, sometimes we are just too busy, tired, and/or frustrated to think about it, right?

    While we may not be able to squeeze in a workout each day, adding a quick 5-10 minute stretching routine to your day can really work wonders when it comes to increasing flexibility, improving circulation, and decreasing stress.

    Stretching can boost energy by promoting greater blood flow throughout the body, supplying your body with fresh oxygen. When you stress, your muscles tense up, keeping you stiff and uncomfortable. Stretching can release this tension, helping you to re-focus and relax. A less stressed, more flexible body has a decreased risk of injury and illness.

    Stretching may be just the pick-me-up you are looking for. Why not give it a try?

    Here are a few basic stretches I use daily that don't require any equipment other than you and a bit of floor space. Fit them in between errands, after a meeting, or before you fall off to sleep. Hold each stretch for 10-15 seconds before repeating on opposite side when required. Remember to breathe slowly and deeply while performing each stretch.

    To Relax and Reduce Stiffness:

    Above-the-Head Reach

    Stand up straight, stretching your arms above your head while linking your hands together. Take a deep breath and release as you lower your arms back to your side.

    Elbow Lift

    Link your hands behind your back and raise your arms as high as you can, while squeeze your elbows together and pushing your chest toward the ceiling.

    Shoulder Rolls

    Stand up straight, relaxing the arms and shoulders. Slowly begin rolling your shoulders by moving them upward, back and down in a circular motion. Repeat 10 times.



    Triceps Stretch

    In either a standing or sitting position, raise one arm above your head. Bend the arm at the elbow, placing the opposite hand on the elbow. Apply light pressure until you feel the stretch.

    Shoulder (Deltoid) Stretch

    From a standing position, cross one arm in front of your body. Place the opposite hand on your elbow. Apply light pressure to pull the arm across your body. (Do not twist your waist/torso).


    Butterfly Stretch

    In a sitting position, bend both of the knees, brining the soles of your shoes together (knees should be pointing out to the side). While keeping your back straight, hold your ankles or feet with your hands. Gently lean forward (don't slouch!) applying pressure on the legs with your elbows. Do not bounce with the legs.

    Quads Stretch

    In a standing position (you may use a wall, chair, etc for balance, if needed), bend your knee, lifting the heel of your foot toward your back. Once bent, hold your foot with your corresponding hand, applying light pressure as you feel the stretch.  

    Calf Stretch

    Lean both hands against a wall. With one leg straight, take a step backward with the other foot and slowly bring that heel to the ground while keeping your knee straight. Hold in this position.

    Comments (2):
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  • By: xzhao: Sep, 22, 2010 09:56 AM
    Especially for the OL, stretch is important for body shape...
    but it is kind of difficult to make it a habbit...

    By: avigneau1: Feb, 26, 2010 15:43 PM

    From the Washington PostFrom About.com 

    from sportsinjuryclinic.net

    Here are some pictures of the various lower leg stretches that anyone can do.


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