Brought to you by
Outpatient Physical Therapy.
People always say, “stretch before you work out.” It’s
a great way to avoid hurting yourself, but stretching can do more than
prepare you for your next exercise. Regularly stretching can help keep
you limber, improving mobility, flexibility and balance, which can also
help you avoid getting hurt. This is why so many people have turned to
yoga; it's minimal stress on the body. Here are some stretches that
you can do to help keep your body limber:
Back and Hamstring Stretch
Lie down flat on your back with your legs up against the wall so that your
backside is against the wall. Straighten your legs as much as possible
so you feel it on your back and hamstrings gently. This isn’t a
strenuous stretch such as using a resistance band to stretch your hamstring
further, but it is enough to get your hamstring stretches started. If
you want to increase your stretch, put your leg up on the doorway and
move your body towards your feet, out of the doorway.
Using a step/stair, put the front part of your foot on the step in front
of you—about half of your foot should be hanging off. When ready,
allow the back half of your foot to drop a bit, giving your calf a stretch.
Don’t bounce though, just wait for 10 seconds before switching legs,
alternating until you feel loose.
Sit on the floor with one leg out, the other leg crossing over and lying
flat on the outside of the flat leg’s knee. Turn your body so the
opposite elbow — left leg bent means your right elbow is in front,
left arm in behind you— is on or beyond your knee, stretching your
back and waist.
Lie down on the ground on your stomach. Place your hands down with your
shoulders and thumbs lining up and your legs extended, toes pointed. Using
your hands, push your upper body so your back is bent, legs still flat
on the ground. Hold to stretch the abdomen and release after 10 seconds.
Stretching is a great way to improve your health and recover an injury.
Our outpatient physical therapy department at Saint Francis Hospital can
help you learn new, beneficial stretches while you treat your injury.
Call Saint Francis Healthcare’s Outpatient Physical Therapists
at 302-575-8250 to learn more about keeping your body healthy.