Summer Shape Up RI Resources - Stretches

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Five Stretches

Below are five suggested stretches. These are general stretches that cover major muscle groups. If you feel comfortable with these, try one or all of them. Important, please note: Check with a medical professional if you have any question about your ability to do these stretches!

Thanks to Matt and Patricia of Fitness Together, Barrington for the selection of stretches and their assistance on the video demonstrations.

 

Hamstring Stretch
Stretches hamstrings, glutes and some lower back

Method While lying on your back slowly raise one of your legs. Place both hands behind knee and pull until you feel a stretch in the middle of your hamstring. It is important to keep the knee slightly bent to ensure the hamstring is being stretched as opposed to the back of the knee. Too much bend in the knee may result in an insufficient stretch to the hamstring. Try to keep your back flat against the floor.

Modification Place your body in a doorway and place your leg on one side of the wall and push your body through the doorway. This will enable your hamstring to be stretched more significantly.

 

Cat Stretch
Stretches the lower and mid back

Method Go on your hands and knees. Do not bend your elbows while doing this stretch. Contract your abdominals as you tuck your pelvis under, round your back and drop your chin to your chest. Return to neutral.

 

Piriformis Stretches (deep hip muscle) 

Method While lying on your back cross the right leg over the left, with the right ankle resting on the left knee. Slowly lift the left foot off the floor and toward you while you apply gentle pressure to the inside of the right knee. Hold 20 to 30 seconds, and repeat on the other side. To get a greater stretch push your hips into the ground as your push out on your knee.

 

Quadriceps Stretch
Stretches the quadriceps and some hip flexor

Method Stand on one leg (grab onto something solid if you need    support).  Bend your knee and bring your heel toward your buttock. Reach for your ankle with your hand. Stand up straight and feel a slight pull along the front of your thigh and hip. Hold the stretch for 20-30 seconds, release and repeat on the other leg. Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh. In order to get a greater stretch contract the glute that the heel is being brought up to.

Chest Stretch
Stretches the pectorals and anterior deltoids

Method: Place one arm on the corner of a wall with your elbow bent at 90 degrees. Rotate yourself away from the fixed arm. You can also place both elbows in a corner of a room and push your body weight forward to open up your chest more deeply.

Modification: If shoulder pain is present, the arms can be kept lower during this stretch to alleviate pain in front part of the shoulder. 

REMEMBER, STRETCHING SHOULD NOT HURT. If you do stretching exercises, you will make progress toward greater flexibility. Stretching, however, should never hurt. It may feel slightly uncomfortable, but not painful. Push yourself to stretch farther, but not so much that it hurts, says The National Institutes of Health.