Warm Up and Stretch!
Keys to Avoiding Injury During Exercise
Darren Laswell, CPT
Certified Personal Trainer
Is your fitness program truly complete? Not without stretching it isn’t. Stretching is a necessary component to any wellness routine, regardless of your fitness level. Without a good stretch before and after your workout you run the risk of serious injury. Stretching improves flexibility which improves posture and helps avoid lower back strain and spine issues.
The good news is that stretching is easy and it can be a great way to relax. There are limitless ways to stretch: standing up, lying down and with or without the assistance of a wall, ball or exercise band. It is important to stretch safely, however, to avoid injury. Make sure to warm up your joints and muscles before you stretch.
Start With A Warm Up
It is important to remember that stretching should only be done when your muscles are warm. A good warm up will prepare your body for stretching and exercise, prevent injury, and improve your performance. Look at your warm up as an intro to your workout. But, take it easy! Each movement should be smooth. Any jerky or sudden sharp movements at this stage can result in injury. This is NOT stretching. That will come later.
There are two main parts of your warm up:
1. Loosening Up Exercises
This is what I call “oiling the joints.” Move your joints steadily, either up and down, side to side or circular movements (backwards and forwards) depending on which joint it is. This will circulate the fluid in the joints and help them move more freely.
Start with your toes, then work your way up to your ankles, knees, hips, spine, shoulders, neck, elbows, wrists and fingers, in that order. Repeat each movement 6 to 8 times before moving on to the next joint. You can spend longer on joints that will be specifically used in your exercise.
2. Pulse Raising Exercises
These will gradually raise your heart rate and warm your body. This will prepare your cardiovascular system for activity and warm your muscles up so that it is safe to stretch them. These warm up exercises should make you breathe faster, but NOT be out of breath.
Examples are: (Less strenuous) walking, jogging, sidestepping, shuffling, dodging, pivoting, low jumps, skipping (more strenuous). It’s a good idea to do a combination of these warm up exercises, going from less strenuous and ending with more strenuous. This will ensure a gradual increase in your heart rate and body temperature.
It's Now Time To Stretch!
Warm Up Stretching
Now that your joints and muscles are warm, it’s time to stretch. Static (i.e. no bouncing) stretches will gently lengthen your muscles to prepare them for further activity. Stretching will also help to prevent pulls, strains and other injuries. Move into the stretch slowly, hold it still for 10-12 seconds and move out of the stretch slowly.
Take the stretch to the point where you feel mild discomfort, but no pain. Try and relax while stretching and make sure to breathe because your muscles will slightly relax as you oxygenate them. Take a deep breath in through your nose and exhale through your mouth as you slowly deepen the stretch with focus and control. It’s best to spend more time stretching the muscles groups that you will mainly use in your activity, but I suggest that you spend at least the minimum time stretching all of your muscles. Remember, flexibility does not happen overnight. Never stretch past the point of discomfort.
Stretching Exercises:
Seek out the advice of a personal trainer who can help customize your stretch program to meet your specific needs. There’s always a new stretch to be learned or muscles to be worked. Plus, it will keep your program fresh and interesting.
The following are some beginning stretches to help inspire you to give your large muscles groups the added attention they need; (For stretches that involve sitting or lying, please do them on a soft ground such as grass, or an exercise mat if you’re indoors):
Calf Stretches:
Stand with your feet facing forward, shoulder width apart.
Step your right foot back keeping it facing forward.
Bend your left knee so it’s just above your toes.
Lean forward and push against a wall for best stretch, keeping heels on the floor.
Feel the stretch at the back of your right leg.
Repeat with your left foot back.
Hamstring Stretches:
Sit with your right leg straight and your left leg bent so the sole of your left foot is touching the inside of your right thigh.
Keep your right foot pointing to the sky.
Bending at the hips, reach forward with your hands sliding down your right leg towards your foot.
Feel the stretch at the back of your right thigh.
Repeat with your left leg straight.
Lower Back Stretches:
Lie on your back and raise your knees to your chest.
Hold them there with both your hands.
Feel the stretch at the bottom of your back.
Relax your legs down to the floor and take a few breaths.
Put your right arm straight out to your side.
Bend your right leg up and over your left leg, so your right knee is in line with your hips.
Keeping your head straight, use your left hand to push your right knee down towards the floor.
Feel the stretch at the bottom of your back and in to your bottom.
Repeat with your left leg.
Quad Stretches:
Stand with your left arm raised to the side or holding on to a stable object for balance.
Bend your right knee so your foot goes towards your bottom, keeping your left knee slightly bent.
Hold on to your right foot with your right hand.
Pull your hell towards your bottom, keeping your knees together.
Feel the stretch at the front of your right thigh.
Repeat with your left knee.
Groin Stretches:
Sit with your legs bent with heels together.
Hold your ankles or feet with both hands.
Keep your back straight and stomach in.
Let your knees towards the floor.
Feel the stretch on the inside of your thighs.
Side Stretches:
Stand with your left hand on your hip and your right arm above your head.
Bend to the left without leaving forward or back.
Feel the stretch on your right side.
Repeat with your left arm.
Shoulder Stretches:
Take your right arm across your chest.
Use your left wrist to push your right elbow towards your chest.
Keep the rest of your body facing forward.
Feel the stretch on your right shoulder.
Repeat with your left arm.
Arm and Chest Stretch:
Put your right hand against a wall and turn your body to face the left.
Your inner right elbow and shoulder should now be against the wall too.
Feel the stretch in your right biceps and chest.
Repeat with your left arm.
Triceps Stretch:
Bend your right elbow and reach your right hand
behind your head down along your spine.
Use your left hand to further push your right elbow down.
Feel the stretch in your right triceps.
Repeat with your left arm.
Neck Stretches:
Hold your head from behind with your thumbs pointing down.
Push your head down so your chin touches your chest.
Keep your back straight.
Feel the stretch at the back of your neck.
Stand with your body relaxed.
Slowly bend your head to the left, so your left ear goes
towards your left shoulder.
Feel the stretch on the right of your neck.
Slowly raise your head back up.
Repeat to the right.
End With a Cool Down
A good cool down is done right after your workout. It will prepare your body to recover from the stresses of your workout. It is vital after intense exercise to prevent dizziness and nausea. Look at the cool down as the conclusion to your exercise. Depending on the intensity of your exercise, cool down should be between 5 to 10 minutes. There are 2 main parts to your cool down exercises:
1. Pulse Lowering Exercises
These are the same as the pulse raising exercises done in your warm up. But there should be a gradual decrease of intensity instead. Make sure to keep warm during your pulse lowering exercises. Keep moving until your breathing and heart rate feel like they are back to normal. It is important that your heart rate be lowered to a normal level before stretching, especially if you do any stretching that requires you to lie down.
2. Cool Down Stretching
These should also be static stretches. Stretching after your workout is important as it will prevent blood pooling in your muscles and help to maintain their flexibility. Your focus should be on the muscles used in your workout, especially your leg muscles as cramping is most common in this muscle group.
Without a good stretch before and after your workout you run the risk of serious injury.