Stretching Exercises from Athrohab – Part 1

Stretching

  • Stretching can help muscles to remain flexible, improving mus­cle coordination and function.
  • Stiff muscles cannot work at their full extension, and so affects your training results.

General Effects of Stretching:

Mobility

  • Stretching can help to keep the range of motion in a muscle group.
  • Patients with low back pain can sometimes experience an immediate pain reduction if the hamstrings and hip muscles are stretched.

Injury Prevention

  • A muscle that is not working in its full range of motion performs less effectively.
  • Stretching can help you to maintain full mobility and flexibility.

Recovery

Stretching promotes faster recovery after exercise. You may experience less pain and stiffness after workouts if you stretch.

  • Consult a Physiotherapist or personal trainer to design your own stretching program. Make stretching a part of your training by including it in the warm-up or cool down portion.
  • Never stretch ligaments! The function of the ligaments is to stabilize and support the joints. Stretching will put unnecessary strain on them which might cause an instability.

Finger Flexors

  • Bend the wrist upwards, using your other hand.
  • Stretch and hold for 20 seconds and repeat twice

Finger Extensors

  • Bend the wrist downwards, using your other hand.
  • Stretch and hold for 20 seconds and repeat twice.

Elbow/Forearm  

  • Put the hands together. Bend the wrist on the upper arm downwards and then slightly into rotation.
  • The stretch should be felt over the upper part of the arm.
  • Hold for 10–20 seconds and repeat twice

Elbow

  • Raise the arm until the elbow is next to the ear and the hand is over the opposite shoulder blade.
  • Grasp the tip of the elbow with the other hand and pull the elbow behind the head.
  • Hold 10-20 seconds and repeat 2–3 times.

Shoulder and upper arm

  • Rotate the arm to the side. Support it with the other arm.
  • The stretch should be felt on the back of the upper arm and shoulder.
  • Hold 10–20 seconds and repeat 2–3 times.

Chest

  • Bend the elbow at a 90 degree angle and support the lower arm against the wall.
  • Move the upper body forward. The stretch should be felt over the front of the chest.
  • Hold 10–20 seconds and repeat 2–3 times.