Stretches

Stretching is just as important to the muscles as strength training is! For each weak muscle in a joint, the opposite muscle is usually very tight in order to compensate. We need to stretch the tight muscles AND strengthen the weak ones. This will help restore balance to the joint and reduce pain.

Each stretch will follow the FITT principle:
Frequency: After each workout
Intensity: Stretch till you feel "light tension" in the muscle
Type: Static stretching, meaning that you hold the muscle in a gentle stretch. NO BOUNCING!
Time: Hold each stretch for 20-30 seconds and repeat twice. The whole routine should take 10 minutes max.

Finally, remember to BREATHE deeply during these stretches! It is a great way to relax after a stressful day and it helps to lower your blood pressure!

Common tight muscles in the body are:

Chest:
The chest is very tight and tends to pull the shoulder forward resulting in poor posture.

*Open up chest by bending elbows at 90 degrees with palms facing forward
*Gently squeeze the shoulder blades together in your back to increase the depth of the stretch.
NOTE: An alternate version of this stretch is one done in a doorway with both palms along the sides of the door frame.

Upper Back Stretch:
These muscles tend to go into spasm when sitting at a computer for long periods of time. Take the time to "lengthen the distance between your shoulder blades" by performing this hold.

*Clasp fingers together in front of you
*Move your hands away from your chest as if someone was pulling your arms for you
*Remember to keep your shoulders down and relaxed
*Don't forget to watch your posture!
*Hold 20-30 seconds and repeat twice

Hamstrings:

Tight hamstrings (back of the thigh) are linked with a high prevalence of low back pain. If you suffer from low back problems, you may want to place this stretch at the top of your priority list!

The easiest way to perform this stretch is:
*To sit on the edge of a chair and to extend one leg while the other leg is bent at 90 degrees
*Slightly bend the knee of the extended leg
*Gently lean forward till you feel a light pull
*You should avoid rounding your back while doing this

Hip Flexor and Quadriceps Stretch:

The front of our hips at the top of the leg are constantly in a "shortened" position due to long periods of sitting. This muscle can be stretched by dropping one leg down while sitting sideways in a chair.

*Turn sideways on a sturdy chair
*While hanging on to the back of the chair, drop your outside leg down
*Keep your body tall while you feel the stretch down the front of your dropped leg.
*Hold stretch for 20-30 seconds and repeat twice.