Stretching Routine: Optimal Duration for Effective Stretching
Stretching is crucial for maintaining good muscle health, but many of us skip it due to time constraints during workouts. It’s vital to make time for stretching, and here’s a guide on effective stretches you can do year-round.
With summer in full swing, it’s tempting to dive into outdoor activities, but overexertion can lead to injuries that might sideline you from the fun. To avoid such setbacks and enjoy the sunny days, make stretching a regular part of your routine.
To keep your muscles and joints in great shape, aim to stretch at least three times a week, and always stretch before and after participating in sports. Before stretching, warm up with a brisk walk, a slow jog, or some easy pedaling for 5-10 minutes. This helps get your blood flowing and prepares your muscles.
Here are some stretches to try:
1. Stand with your knees together, pull one foot up to your rear, and hold for 10-30 seconds, then switch legs.
2. Sit down, extend one leg in front of you, bend the other leg with the foot against the opposite knee, and lean forward at the waist.
3. Stand straight with one knee slightly bent, extend the opposite leg back with toes forward, and push your heel to the floor, then switch sides.
4. Kneel with one leg in front, knee bent, and the other leg back, pushing your hips forward for a stretch, then switch legs.
5. Lie on your back, bringing your knees to your chest.
6. Sit with one leg outstretched, bend the opposite leg over it, place your elbow on the thigh, and twist your torso, repeating on the other side.
7. Lace fingers behind your back, pulling up and squeezing your shoulder blades together.
8. Extend your arms forward, lace fingers with palms away, and roll your shoulders forward.
9. Reach one arm over your head to touch the opposite shoulder, grab the elbow with the other hand, and pull, then switch arms.
During these stretches, reach until you feel a mild stretch but not pain. Hold each stretch for 10-30 seconds and repeat 3-4 times. Keep your feet shoulder-width apart with slightly bent knees during standing stretches, and maintain a straight back while sitting. Don’t forget to breathe!
