October is National Physical Therapy Month! The American Physical Therapy Association (APTA) would like to recognize the thousands of physical therapists as dedicated health care providers. Moreover, physical therapists would like to thank the public for allowing us to participate in your health and wellness. While PT’s may not save lives…we do save LIFESYLES!
This column will address a question that is frequently asked by people of all ages and activity levels…stretching. First, it is important to keep in mind that stretching should NEVER be performed without warming up your body and muscles first. This can be done by running slowly in place or around the block for 5-10 minutes. Second, stretching should NEVER be painful. Third, a good stretch should be performed slowly and feel like slight tension in the muscle. NEVER bounce or jerk. First, perform the stretches by actively moving your muscles slowly and deliberately 5-10 times. Then, hold the stretch for 5-10 seconds, repeat 5-10 times, 2-4 times per week.
Remember, flexibility is only one aspect of complete health and wellness. Strength training, cardiovascular fitness, meditation and stress management and proper nutrition are also necessary for a healthy lifestyle. Also, be careful not to overstretch before competition as it may weaken the muscle.
10 MOST COMMON STRETCHES:
CALF STRETCH
Stand with your feet facing a wall shoulder width apart.
Step your right foot back keeping it facing forward.
Bend your left knee and keep the right knee straight
Lean forward and push against a wall for the best stretch, keeping heels on the floor.
Feel the stretch at the back of your right leg below the knee
Repeat on the left
QUAD STRETCH
Stand with your left arm holding on to a stable object for balance.
Bend your right knee and bring the heel up toward your butt by pulling up/back with your right hand.
Feel the stretch at the front of your right thigh.
Repeat on the left
HAMSTRING STRETCH
Lying on your back, clasp the back of your right knee
Straighten out your right knee slowly up toward the sky
Feel the stretch at the back of your right thigh.
Repeat with your left leg straight.
GROIN STRETCH
Sit with your legs bent with heels together. (Indian Sit)
Hold your ankles or feet with both hands.
Keep your back straight and stomach in.
Push your knees toward the floor.
Feel the stretch on the inside of your thighs.
LOW BACK FLEXION STRETCH
Lie on your back and raise your knees to your chest.
Hold the knees with both your hands.
Feel the stretch at the bottom of your back.
LOW BACK EXTENSION STRETCH –
Lie on your belly and prop up on your forearms
Hold this position and inhale and exhale
Feel the stretch in the small of your back
TRUNK SIDE STRETCH
Stand with your left hand on your left hip and your right arm above your head.
Bend to the left by sliding your left hand toward your left knee without leaning forward or back.
Feel the stretch on your right side.
Repeat with your left arm.
TRUNK ROTATION STRETCH
Stand upright with feet shoulder width apart
Cross arms over chest and turn to the right with your upper trunk
Keep lower body facing straight
Feel the stretch on the left lower back and trunk
Repeat turning to the left
SHOULDER STRETCH
Take your right arm across your chest.
Use your left hand to pull your right elbow across your chest.
Keep your body facing forward.
Feel the stretch on the back of your right shoulder.
Repeat with your left arm.
CHEST STRETCH
Stand facing a corner with feet 12 inches away and put both arms up in a “T” position
Lean into wall with chest and keep feet away from wall
Feel the stretch in your biceps and chest.
MODEL: Sarah Singer, PTA, Mackarey Physical Therapy
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This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopedic and sports physical therapy in Scranton and Clarks Summit. Dr. Mackarey is in private practice and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. For all of Dr. Mackarey's articles, visit our exercise forum!
