Download Sore Muscles Types of Stretches Stretching Guidelines Benefits

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Stretching
Fact Sheet
Increase Flexibility and Function
Light stretching
works to reduce
muscle soreness, aches
and pains.
Written By: Jessica Berrigan’10
Types of Stretches
A stretching exercise is considered any movement of a body part in which the joint is taken to
a point that induces a stretch; an increase in the normal range of movement. Stretching can be
performed actively or passively and can be either dynamic or static.
Active: The individual performing the stretch holds their body/limb in the stretch position. Active
stretching is the most common form of stretching and allows the greatest control of stretch intensity.
Passive: When another individual or apparatus moves the body/limb into a stretch position and holds.
Passive stretching should be done careful to prevent injury and is mainly used by athletes to achieve a
deeper stretch.
Static: When the body or limb is slowly moved into a stretch position and held for a period of time. This
stretch can be performed actively or passively.
Dynamic: When a limb or body part is moved through an active range of motion inducing a stretch.
This type of stretching usually employs sport specific movements and is performed during a warm-up.
Guidelines
Here are some general guidelines for safe stretching:
Stretching
Stretching promotes flexibility which has positive benefits on both our
muscular and joint health, but more importantly can work to improve
and maintain quality of life. Most deem stretching important if you are
an occasional athlete or have a physically demanding job to minimize
and decrease injury, but it also has major benefits to those who may
not consider their jobs as physically demanding. Seated office work, for
the most part, requires repetitive and static stresses on many aspects
of our body (i.e. hands, wrist, forearms, shoulders, neck and back) that
can lead to serious issues. These individuals are at a high risk of muscular skeletal disorders and may be predispose to developing low flexibility; increasing the risk of injury. Stretching is essential to our overall
health and should be incorporated into our everyday activities. By simply introducing a stretching program throughout your day you can minimize the risk of injury, decrease discomfort and maintain overall functional independence.
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Try to include all the major muscle groups.
Perform stretches on both sides of the body equally.
Stretch muscle pairs evening; agonist and antagonist.
Majority of stretches should be static.
Stretches should be held to the point of tension; light discomfort not pain.
Hold the stretch for 10-15 seconds.
Rest for 10-15 seconds between each stretch.
Repeat each stretch 2-3 times.
Avoid:
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Holding your breath.
Bouncing.
Forcefully contracting the muscle or muscle group you are stretching.
Forceful or hard stretching, may cause stiffness and muscle tightness.
Remember to BREATH NORMALLY during a stretch and stay within your limits to avoid injury.
Stretching should not cause prolonged pain or soreness.
Benefits
There are several benefits to introducing a stretching program into your day. light stretching works to reduce muscle soreness, aches and pains while medium to heavy
stretching will improve flexibility, muscular endurance and
muscular strength.
Other benefits include:
 Improved body alignment and posture.
 Increase muscle strength.
 Reduce the frequency of tight muscles.
 Prevent or minimize the risk of some low back issues.
 Improved muscular and joint mobility; increased
range of motion (ROM).
Sore Muscles
If stretching sore muscles:
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Use light stretches away from the discomfort.
Hold stretches 5-10 seconds.
Rest for 5-10 seconds between each stretch.
Repeat stretches 2-3 times.
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Stretching
Fact Sheet
Increase Flexibility and Function
Stretch Break
The hazard of performing prolonged seated work is static or prolonged postures. Over time these static postures combined with performing repetitive
tasks (i.e. typing, referencing documents, editing, phone use etc.) will increase
stress and loading on the neck, back shoulders, wrists and forearms.
Stretching may be used to start or end your day, but also may provide a great
break during your work day. Schedule stretch breaks every hour throughout
your day. Take a ten minute break and stretch a major muscle group. Next
break stretch a different group. By the end of the day you will have completed your entire stretching program!
Here are some easy stretches for each muscle
group that will help to prevent and minimize
the risk of injury:
Neck
During prolonged seated work, static and awkward head postures increase tension in the upper shoulder and neck which
Shoulders, Chest and Back
The shoulders back and chest are major contributors to seated work and posture. The shoulders have a wide range of motion and can exhibit flexion/extension, adduction/abduction, internal/external rotation, retraction/protraction and elevation/depression. The shoulder,
upper back and chest muscles work to contribute to or stabilize arm motion. Tight upper back muscles are usually the product of tight
chest muscles or awkward slumped postures. All of these exercises should be performed with a neutral seated posture, feet flat on the
floor, unless specified.
Shoulders
Retractors/Protractors:
Adductors/Protractors and Elevators:
Flexors:
Roll both of your shoulders
forwards 3-5 times. Rest,
and then roll your shoulders
backwards. Repeat.
Extend one arm straight
across your body, hand towards your opposite hip.
With the other hand grasp
your elbow and gently pull
down and away from the
shoulder being stretched.
Alternate sides.
Stand upright or sit forward on a
chair. Place one arm behind your
back, elbow bent at 90˚. Grasp the
wrist or forearm with the other
hand and pull across the back and
up towards the opposite shoulder
being stretched. Alternate sides.
Chest
Flexors/stabilizers:
OR for assistance use a doorway. Stand in the door
Sitting forward on a chair, extend elbows back behind
you and push chest forward. Variation: For an increased
stretch grasp hands behind your back and extends arm
behind you.
way feet shoulder width apart, one slightly in front of
the other. Place palms on the wall on either sides of
the doorway at shoulder height and lean the entire
body forward until a gentle stretch is achieved.
may be alleviated through gentle stretches. Motion at the
neck consists of flexion/extension, rotation and lateral flexion/extension. For these stretches it is best to be seated and
maintain a relaxed shoulder posture.
Back
Extensors/Stabilizers: Lace fingers together in front of your chest, turn palms down and away from
Extensors: Slowly lower your chin to your chest and hold.
Erectors: Lace your fingers together and stretch your arms, actively reaching palms up towards the
Flexors: Maintain a straight neck posture and look up towards the ceil-
ceiling. Inhaling and exhaling deep breaths.
ing, stretching the front of your neck. Focus on pointing your chin out and
up. Avoid tilting your head back such that your spine is compressed.
Lateral Flexors/Extensors: Standing with feet shoulder width apart, raise both arms up above your
Rotators: Start by looking straight ahead and then rotate your head
Flexors: While standing tall, place your hands on your hips and gently arch your back.
bringing your chin close to your shoulder. Drop your chin and slowly rotate your head to look over the other shoulder. Repeat.
Rotators: Sitting in a neutral seated posture, contract your abs, keep your back straight and hips
ERECT.
LAT. FLEX.
FLEX.
head, palms facing inwards, and gradually lean to one side. Alternate sides.
Lateral Flexors/Extensors: Start looking straight ahead and then tilt
square. Gently turn your torso to the side and look over your shoulder. Use your chair to assist with
holding the stretch. Alternate sides.
your ear towards your shoulder, stretching the sides of your neck. Alternate sides.
Lower back Extensors: Sitting upright in a chair, separate your legs slightly wider than shoulder
width apart. Bending at the waist, gently round your upper back and lean forward. Lower your head
between your legs and hold.
Lower Back Lateral Flexors/Extensors: A variation of the above stretch, instead of lowering your
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EXT./STAB.
you, fully extend your arms while pushing your palms away from you.
body between your legs, lower your body towards the outside of one of your knees. Alternate sides.
ROTATORS
LOW BACK EXT.
LOW BACK LAT.
Stretching
Fact Sheet
Increase Flexibility
Increase
and Function
Flexibility and Function
Ergo Stretch Break: Taylor’d Ergonomics Inc.
Nelson, A.G. & Kokkonen, J., Stretching Anatomy, 2007.
Hips, Knees & Ankles
tional ability and affect other parts of our body. Muscle soreness and
FLEXORS
Hips
Low flexibility is about this joint can have major implications on func-
EXTENSORS
within the body. This ball and socket joint consists of some of the larg-
ADDUCTORS
The hips have the largest range of movement compared to other joints
est muscles in the body (gluteus maximus and the adductor magnus).
long lasting relief if included in a daily routine. Muscles of the feet and
wrist and hand. Frequent stretching of the wrist flexors and extensors will strengthen tendons, helping to
prevent and/or alleviate symptoms of the all too
Arms
lower legs are most commonly stressed from continuous and heavy
Flexors: Standing in a doorway, bring your arm straight out beside you and place your palm on the wall, thumbs up, at shoulder
height. Now rotate your body away from your arm. This stretch
should be felt in your biceps. Alternate sides.
FLEXORS
EXTENSORS
Knees
loading. Prolonged seated work may not overly stress the
Extensors: Sitting tall in your chair bring your knee up towards your chest. Grasp
The most common overuse injuries occur in the arm,
tunnel syndromes.
extended periods of time. Stretching will offer both temporary and
Hips
Arms Wrist & Hands
common “tennis elbow”, “golfers elbow” and carpal
tension in the thighs is common among individuals who are seated for
lower limb, but may cause stiffness in these joints.
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Sources:
Extensors: While sitting, flex your arm at the elbow and then
raise your arm beside your head like you were going to pat yourself on the back. Using your other hand, grasp your elbow and
pull that arm down behind your head, towards the floor stretching your triceps. Alternate sides.
with both hands and pull towards that shoulder. Alternate sides.
Flexors: While standing, stabilize yourself with your desk and step one leg back into
apart, one foot ahead of the other. With your back knee straight, and the front
knee slightly bent, lean over the front knee with your hands extended towards
your foot. You should feel this stretch in the back of your front leg. Alternate sides.
Extensors: Kneeling on the floor, step one leg forward so that the front knee is at
90˚ and over the ankle. Position the other knee back so that it is behind your torso.
With a straight back, use your desk to stabilize or place your hands on your hips,
Ankles
Flexors: While sitting extend your legs fully, extend your ankles and point your
toes ahead. Alternate ankles.
Extensors: With your legs fully extended, flex your ankle and point your toes
back towards you. Alternate ankles.
Supinators/Pronators: While seated, lift one foot off the ground and gently
rotate your ankle in one direction. Alternate directions and then alternate ankles.
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Stephanie Kibbee Director,
Environment/Occupational
Health and Safety
Wilfrid Laurier University
The Stretch Reflex
There are several different somatosensory systems within the body that help us detect
where limbs are in space and cause reflexive responses to protect against injury. The
stretch reflex is one of these. Golgi-tendon organs within the tendons of muscles monitor lengthening of the tendon. The muscles themselves also have receptors that monitor lengthening of the muscle tissue. When a limb is moved beyond it normal range of
motion, these two systems will detect it and activate the stretch reflex. The stretch reflex will signal the muscle to contract to resist or control the movement.
During a stretch, this reflex may be activated and may not allow for lengthening of the
muscle to occur. By performing active static stretches slowly, the stretch reflex can be
minimized. Holding a stretch for 10-15 seconds will allow you to “override” the reflex,
enabling you to tell the muscle to relax. Once the muscle has relaxed you can achieve a
proper stretch. As you become more flexible and aware you can progress to holding
the stretch longer and achieving a deeper stretch with each repetition.
EXTENSORS
FLEXORS
Hands & Wrists
Flexors: Extend you arm fully straight out in front of you, palm
facing up, grasp the palm of your hand with the other hand and
gently hold the wrist in extension. Alternate sides.
Extensors: With your arm fully extended straight out in front
of you, palm facing down, grasp the back of your hand with the
other hand and gently hold the wrist in flexion. Alternate sides.
To target the hands: Repeat the above wrist stretches with
a bent elbow to target the finger flexors and extensors.
EXTENSORS
Flexors: Standing upright, stagger your feet slightly less than shoulder width
FLEXORS
SUPIN/PRON
Knees
EXTENSORS
than shoulder width apart. With a straight back, lean forward and place your elbow
on your inner thighs. Gently push outwards on your. Alternate sides.
FLEXORS
Adductors: While seated, with toes pointed out slightly separate your legs more
Ankles
a lunge. Lower your knee to ground. Push your hips forward until you feel a stretch
in your thigh. Alternate sides.