Stretching is a key component to help prevent injuries and maintain good flexibility with your workout routine. Stretching is like any new workout routine with the fact that you shouldn’t push beyond your capabilities. Always start out with very simple stretches to help improve your form and posture. If a stretch is too difficult you shouldn’t do it, because it can lead to an overstretch injury. An easy beginner stretch to start with is a standing hamstring stretch. This is a wonderful stretch to improve hamstring flexibility and it also reduces low back pain. Place your foot on a step/stool with the knee straight and stand up tall. If you have balance issues hold onto something for support like a hand rail or back of a chair. Keep your chest high, shoulders tall, and then slowly lean forward until a stretch is felt in the back of the thigh/knee. Most people have the tendency to round the shoulders while leaning forward and the stretch is felt mostly in the low back. This is from NOT using proper form and it can actually worsen low back pain because too much strain is on the muscles of the low back. By keeping the chest upright while leaning forward the lumbar region is relaxed and no strain is placed on that area. When a mild to moderate stretch is felt in the hamstring area stop and hold that position. The duration of the stretch varies person to person, but starting with a 10 – 20 second hold is generally tolerable by most. It’s easier to do a short hold with many repetitions (10 seconds for 10 reps), then lengthen the hold with less repetitions as the stretch becomes easier (30- 45 seconds for 4-5 reps). Using good form is a must to execute a stretch properly and efficiently without causing increased pain or injury to the area. To learn more easy and effective stretching techniques consult with one of our licensed physical therapists or physical therapist assistant.
Whitney A. Warren, PTA
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