Safe stretching exercises for the spring
The mild temperatures and long periods of daylight do spring a great time to take your outdoor exercise routine. This often means participate in more rigorous cardiovascular exercise, such as running, cycling and team sports. These types of high-impact workouts have put more pressure on your joints and can increase the risk of injury.
Before your next outdoor activity, practice the following safety stretching exercises to help you reduce your risk of damage to bones and joints. Stretching exercises can also help improve circulation, improve balance and coordination, relieve back pain and improve cardiovascular health.
1.) Neck Stretch
- Adjust your body so that your back is straight and flat against your chair.
- Put your hands on your lap or knees.
- Relax your muscles one at a time. Start with your toes and work your way up to your shoulders, neck and head.
- Try to touch your left ear to left shoulder without lifting your shoulder to reply. You should feel a pressure on the right side of your neck. Flex your neck as far as comfortable and hold for 10 to 15 seconds.
- Repeat up to three repetitions on the left side of the neck, then do the same for the right side.
- Reduce the number of repetitions, if you begin to feel discomfort or pain.
- Sitting in your vertical.
- Tilt your head all the way down until your chin touches your chest. Hold for 10 seconds.
- Turn your head left or until your left ear rests on the left shoulder.
- Rotate your head backwards until you have stretched your head and neck muscles as far as you can.
- When finished, return your head to its starting position.
- Repeat this exercise several times a week to help defend against stiff neck muscles.
2.) Shoulder stretch
- with the feet flat on the floor sitting with the right back against the chair.
- Fully extend your right arm all the way to your chest and hold the position with your left arm. Hold for 15 seconds.
- Bring your left arm fully extended across the width of your chest and hold with the right arm. Hold for 15 seconds.
- Repeat with each arm alternately 3 times.
3.) Triceps Stretch
- with feet flat on the floor sitting with your back straight against the chair.
- Bring your right arm back so your right hand is in contact with the upper back.
- Hold stretch with your left hand pulling / touch your right elbow. You should feel the stretch in the back of your arm. Hold 15 seconds.
- Bring back your left arm so your left hand to touch the upper back.
- Hold the stretch with your right hand pulling / touch your left elbow. You should feel the stretch in the back of your arm. Hold 15 seconds.
- Repeat the stretch three times each.
4.) The hamstring
- Sitting with halfway in low on the seat :.
- Extend the right leg with the heel touches the ground and the foot flexed to
- Bend left leg about 0 degrees.
- Flex / Bend at the waist and extend the right arm as far as possible. You should feel the stretch behind the leg. Hold your stretch for 15-30 seconds.
5.) Calf Stretch 
- Sitting forward seat, extend right leg on ensuring not bend the knee.
- with the left leg, place the heel on top of the toe of the right foot and push until you feel a stretch in the calf muscle. left leg is bent at about 45 degrees.
- Hold stretch for 15-30 seconds.
- Repeat same procedure with the other leg.
Do you experience muscle aches and pains?
This may be the result of a hard workout routine, or it could be a sign of a more serious problem, such as chronic pain or arthritis. It is important to know what moves you so that you can treat it properly. Ask about your bones, muscle and joint symptoms by visiting our health library.
If you have joint stiffness or sore that interferes with your daily life, whether joint replacement surgery may be right for you through the Joint Replacement Center at Washington Adventist Hospital and the Adventist Hospital Shady Grove.
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