Stretching Done Right: Easy Tips To Stay Limber
By
Christina Chapski, Ed.D., AT, ATC
Henry Ford Health
November 7, 2023
Stretching is more than just a workout suggestion – it's a vital way to avoid injury and get the most out of your activity. You wouldn’t take your car on a long drive without making sure it’s in tip-top shape, right? So before you work up a sweat, work up a stretch.
One important thing to keep in mind is that dynamic stretching is best. It uses momentum to propel your muscles into an extended range of motion. Unlike static stretching, where you remain in an almost still position, a dynamic warm up is the best way to get your blood flowing and your heart rate pumping.
To get your muscles primed for activity, high knees, "butt kicks" and side shuffling are more effective than standing quad stretches. If you are doing an upright quad stretch, it's best to lean back a little to get the full benefit, since your quads originate from above the hip. Also, remember to always grab the ankle and not the toe.
Here are some other helpful hints on how to warm up the right way:
- For hamstrings: The hamstring muscle attaches to your bones below the knee at the back of the leg, so you want to avoid bending them (which ultimately shortens the muscle you’re trying to stretch). When bending at your back, make sure to keep your spine straight like a table to elongate those muscles. Keep your chin up. If you bend down to touch your toes, there’s no need to hover closer than six inches above the ground – unless you’re able to comfortably do so.
- For pectoral muscles: "Door stretches” offer the best stretch. Simply place your arms out on either side of you as if you were making a “T” with your body. Then, bend your arms up at your elbows so they each form a 90-degree angle. In this position, put your arms on either side of a door frame, with your body within the frame’s opening and walk forward slowly to open up the chest.
- For triceps: Make a gesture like you’re scratching your upper back and be sure to keep your elbows in for maximum benefit.
- For the torso: The iron cross stretch involves putting your arms out at your sides like a “T” and then rotating at your waist side to side. You can also drop down toward the floor and reach for your toes, one side at a time.
Other great tips to add to your stretching repertoire include:
- Don’t forget to keep breathing throughout your stretch. It will help keep your muscle tissue oxygenated.
- Hold each stretch for 10 to 20 seconds, aiming for three repetitions of each. If you prefer, you can split up your stretching throughout the day, or use props like foam rollers to help ease tension in your muscles and break up knots.
- Listen to your body while stretching. Slight pain is acceptable, but if your muscles start shaking, it's a warning for you to stop.
- Don't give up. Stretching progress can be slow, so comparing your progress to that of others will only discourage you. Pay attention to your own progress. Seeing your body become more flexible when you previously weren’t limber will help keep you motivated and is the ultimate reward.
To find a sports medicine doctor or athletic trainer at Henry Ford, visit henryford.com/athletes. Christina Chapski, Ed.D., AT, ATC, is the director of athletic training and community outreach at Henry Ford Health. Read more of Chapski's articles.
6 Tips for the Best Cold-Weather Workout
December 6, 2022
With temperatures getting colder, it may be tempting to get back to the gym.
But it’s still possible to get your exercise outdoors if you prepare properly to counter the chillier conditions that accompany living in Michigan this time of year.
Winter Weather Workout Tips
While cold air can make it challenging to breathe, our bodies adjust to reduced temperatures over time. The key thing to watch for is hypothermia (dangerously low body heat).
"Viruses are more likely to attack our bodies if we're in a cold state," says Ramsey Shehab, M.D., a sports medicine specialist at Henry Ford Health. "If your internal body temperature drops significantly, it can suppress your immune system and make you more vulnerable to infection."
The good news: Adopting these six strategies can help ensure your outdoor workouts are safe and effective.
Check the forecast. Know what the outdoor weather is and plan accordingly. Pay attention to the temperature, wind and moisture level. If temps dip below zero, the wind chill is extreme, or it's raining or snowing, exercising outside can be risky.
Dress in layers. Dressing too warmly can increase your risk of overheating (even in frigid air). Instead, dress in layers so you can remove layers as you warm up. "The innermost layer should be made of moisture-wicking material," Dr. Shehab says. "The middle layer should have thermal protection like wool or fleece, and the outermost layer should be waterproof and breathable to protect you from wind, rain and sleet." If you get wet and moisture soaks through your clothing, you may not be able to keep your core body temperature up.
Pay attention to your hands, feet and head. When you're engaged in a heart-pumping workout, blood flows to your core, leaving your fingers, toes and head vulnerable to the cold. Wear a hat, gloves and warm socks. If it's especially chilly, consider wearing a scarf.
Take time to warm up (and cool down). Instead of leaving your cozy house and launching straight into a sprint, take time to warm up your major muscle groups. "Your joints may be stiffer when it's cold, so warming up and stretching out is especially important during the winter months," Dr. Shehab says.
Stay hydrated. People tend to think more about dehydration during the summer months, but you can get dehydrated in the winter, too. "Proper hydration before, during and after exercise is very important, not just to maintain health and well-being, but also to stave off infection," Dr. Shehab says.
Take a vitamin D supplement. Even though you're exercising outdoors, sunlight is in low supply in Michigan during the winter. To keep your immune system humming, consider taking a vitamin D supplement. "Making sure you have sufficient vitamin D can enhance your bone health, boost your immune system and keep your hormones in balance," Dr. Shehab says.
Get Savvy About Outdoor Workouts
Frigid temperatures can create obstacles for even the most enthusiastic exercisers. While it's tempting to table exercise until warmer weather returns, there are things you can do to make outdoor — and indoor — workouts more enjoyable.
You don't have to stick to the same routine of running, walking and circuit training. Take advantage of the winter chill to participate in activities like ice skating, sledding, hiking, skiing and cross-country skiing. You can even take interval workouts outdoors. Climb stairs, hike up hills or just play with a kettlebell in the snow.
"Exercise is medicine," Dr. Shehab says. "It can sometimes replace medication for people who have diabetes, hypertension and other chronic conditions. It's good for the mind and the body, and it can help stave off infections, including COVID-19."
The caveat: Working out, outdoors or indoors, is not recommended for people who are currently battling the coronavirus. Instead, it's important to preserve your energy. Once your symptoms begin to improve, you can gradually increase your exercise level.
To find a doctor or athletic trainer at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936).
Dr. Ramsey Shehab is the deputy chief of Sports Medicine at Henry Ford Health. He sees patients at the Henry Ford Center for Athletic Medicine and Henry Ford Medical Center - Bloomfield Township.