Get stretching this summer
by Robin Edwards, PTA, Living Healthy · July 14, 2010

We all know that stretching feels good, but did you realize how good it is for you? Stretching brings fresh blood flow, as well as fresh oxygen to the region being stretched. Stretching improves range of motion, reduces tightness and improves mobility. Regular stretching can prevent tightness, decreasing low back, shoulder, cervical and hip pain, just to mention a few. Below, I have given a few important stretches to help keep you in shape.

Upper extremity:

• Sitting up straight in a chair, raise your left arm straight up and reach high, as if you were turning a light bulb on. Do this five times on each side.

• Same position, after you raise your arm, lean to the side as far as you can without pain. Repeat five times on each side.

• Seated, bend to one side with both hands, allowing the shoulders to relax and fall forward. Repeat five times on each side.

• Seated with arms straight out in front of you, turn your trunk, arms and head to the left and then the right five times on each side.

Lower extremity:

• Seated toward the edge of a stable chair, stretch your left leg straight out. Now, make sure your posture is good and flex your ankle so your toes point straight up. (This stretches your hamstrings; you should feel tightness in the back of your leg.)

• Seated, bring one leg crossed over the other knee. Now, gently push down on the knee that is crossed. (Remember to always use good posture.) Keep stretched for 40 seconds and repeat on the other leg.

• Standing, lean forward with both hands against the wall. Now, bring one leg back, keeping the foot on the ground and your back leg straight, lean forward bending the other knee. (This is a runner’s stretch for the calf muscles.) Hold stretch for 30 seconds and repeat on the other side.

• Standing, bend forward from the waist without bending your knees. I suggest you do this slowly with focus on bending from the waist and not bending anywhere from the back.

Remember that if any of these exercises cause pain, you should reduce the stretch or stop doing them. If you have poor balance, do not attempt the standing exercises alone; have someone close by. If any of the exercises cause dizziness, stop doing them.

Realizing how little we actually stretch will bring attention to how much we need to stretch! We are here to help with pain. Summer is here...get stretching!



Robin Edwards is a physical therapist assistant and can be reached at West Liberty Physical Therapy, located at 1103 N. Elm St., Ste. 101, by calling 627-6809.