Blogs from August, 2023

Tips for Staying Healthy and Avoiding Injury

Summer is the perfect time to enjoy outdoor activities and stay active, but it's important to keep your body limber and prevent injuries. Incorporating a regular stretching routine into your summer fitness regimen can help improve flexibility and mobility, allowing you to move with ease. We have outlined the top 5 stretches to keep your body limber this summer with helpful tips for staying healthy and avoiding injury. To consult with one of our physical therapists, give us a call at (732) 812-5200 to schedule a consultation.

1. Hamstring Stretch

The hamstring stretch is a fundamental exercise that targets the muscles at the back of your thighs. Benefits of the hamstring stretch include increased flexibility in the hamstrings, reduced lower back pain, and improved posture. To perform this stretch safely, follow these steps:

  1. Start by standing up straight with your feet hip-width apart.
  2. Take a step forward with your right foot and shift your weight onto your right leg.
  3. Extend your left leg straight in front of you and flex your toes upward.
  4. Slowly bend forward from your hips, keeping your back straight, until you feel a gentle stretch in the back of your right thigh.
  5. Hold this position for 20-30 seconds while breathing deeply.
  6. Repeat on the other leg.

2. Chest Stretch

The chest stretch targets the muscles in your chest and shoulders, which can become tight due to poor posture or repetitive movements. This stretch can improve posture, increase shoulder flexibility, and relieve upper back/neck tension. Here's how to perform this stretch:

  1. Stand tall with your feet shoulder-width apart.
  2. Interlace your fingers behind your back, palms facing inward.
  3. Gently squeeze your shoulder blades together and lift your arms away from your body.
  4. Keep your chest lifted and chin parallel to the ground.
  5. Hold this position for 20-30 seconds while taking deep breaths.
  6. Release and repeat as needed.

3. Hip Flexor Stretch

The hip flexor stretch targets the muscles at the front of your hips and can help alleviate tightness caused by prolonged sitting or repetitive movements. The benefits of this stretch include improved hip mobility, reduced lower back pain, and increased stride length during activities like running or walking. Follow the steps below for an effective hip flexor stretch:

  1. Begin in a lunge position with your right foot forward and your left knee resting on the ground.
  2. Keep your torso upright and engage your core.
  3. Gently shift your weight forward until you feel a stretch in the front of your left hip.
  4. Hold this position for 20-30 seconds, breathing deeply.
  5. Repeat on the other side.

4. Shoulder Stretch

The shoulder stretch is beneficial for releasing tension in the shoulders and upper back. It also aids in improved shoulder flexibility and increased range of motion for activities like swimming or throwing. Perform this stretch safely by following the instructions below:

  1. Stand tall with your feet hip-width apart.
  2. Extend your right arm straight across your chest.
  3. Use your left arm to gently pull your right arm towards your body until you feel a stretch in your right shoulder.
  4. Hold this position for 20-30 seconds while breathing deeply.
  5. Repeat on the other side.

5. Quadriceps Stretch

The quadriceps stretch targets the muscles at the front of your thighs and is particularly beneficial for runners and cyclists as it improves knee joint flexibility, reduces risk of knee injuries, and enhances performance in activities that involve kicking or squatting. Follow these steps to correctly perform the quadriceps stretch:

  1. Stand tall with your feet hip-width apart.
  2. Bend your right knee and reach back with your right hand to grab your right foot or ankle.
  3. Gently pull your foot towards your glutes until you feel a stretch in the front of your right thigh.
  4. Keep your knee pointing straight down and your torso upright.
  5. Hold this position for 20-30 seconds, breathing deeply.
  6. Repeat on the other leg.

Get Stretching Today!

Incorporating these top 5 stretches into your summer fitness routine can help keep your body limber, prevent injuries, and enhance your overall physical performance. Remember to perform each stretch safely and consult with a healthcare professional or physical therapist if you have any concerns or notice any pain. The ProFysio Physical Therapy team can be reached at (732) 812-5200. Stay active, stay limber, and enjoy a healthy and injury-free summer!