Illustrated Stretching Exercises

Several years ago I experienced a serious back injury that required surgery to remove a piece of my disc that had actually broken off and was pressing against my nerve. 

I had to go through extensive rehab to get back to my normal level of activity. The trainer gave me a brochure of illustrated stretching exercises. I had never realized how important stretches were and how they could help to prevent future physical mishaps. 

Benefits of Stretching Exercises

Proper stretching will lengthen the muscles thus helping to increase flexibility and joint motion. There are other benefits as well such as better posture, improved coordination, stress relief and increased circulation. This type of exercise is a vital part of any exercise routine or rehab program. Stretching decreases the risk of injury as well as muscle soreness.

During my rehab I didn’t do any strenuous exercises. The physical therapist mainly taught me a few warm up techniques and then several stretches. I experienced all of the benefits listed above. The improved circulation helped shorten the recovery time after the back surgery. I have discovered my posture is straighter helping to keep the aches and pains at a minimum. Doing a few stretches before and after work helps relieve the stress.

Warm Up and Cool Down

Doctors, trainers, and physical therapists always warn not to stretch when the muscles are cold as this increases the possibility of a pulled muscle. Walk around for a bit while swinging your arms or do an easy, low impact type of exercise for five minutes.

Warm ups are essential before any type of exercise. Some may consider stretching exercises as a form of warming up before a walk, run, or weight lifting routine. Warming up before stretching is also important. One suggestion would be to purchase a book or look online for pictures of illustrated stretching exercises.

Stretching should be slow and relaxed and you should stretch just to the point of mild tension. Going too fast or overstretching can cause a pulled muscle or other type of damage. Hold each stretch for about 15 seconds and then repeat 3 or 4 times. There are stretches that help every part of your body, from your neck down to your ankles. When finished stretching you want your heart rate and blood pressure to return to pre-exercise levels. Repeat the warm up that was done at the beginning for five minutes. After stretching for a minimum of 20 to 30 minutes several times a week you will start to notice a difference in your energy level.

See Your Doctor

Before beginning any type of exercise program it is advisable to consult with your physician. Your doctor may offer you an illustrated stretching exercises brochure. There are many great books written on this subject as well as a plethora of information available online. Visit your local gym and seek the advice of a personal trainer. It is never too late to change from a sedentary rock to a sprinting deer!