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Every time you exercise, stretching should be part of your warm-up and cool down. This action helps you avoid sports injuries by working the muscles and loosening the joints, so you're less likely to overextend or tear anything. It also helps prevent muscle knots and soreness after exercise. To stretch safely and effectively before your workout or activity, follow this guide.

How Should You Stretch?

There are two main types of stretches: static and dynamic. Dynamic stretches imitate the motion you're about to perform. In this case, you move the entire time you're stretching through your full range of motion. However, when you're doing dynamic stretching, be careful not to move too quickly or forcefully, as you should be working your muscles up slowly.

Sports InjuriesStatic stretches involve going to the edge of your range of motion and staying there. When you do this, hold your pose for about 20 seconds, and avoid bouncing. This motion can cause the very sports injuries you're trying to avoid. Instead, relax into the position as much as possible.

What Stretches Should You Do?

The stretches you need to focus on depend on the type of exercise you're going to do. However, to avoid most sports injuries, start with forward and side lunges to loosen the hip flexors, standing quad stretches for the thighs, and seat stretches for the hamstrings. Additionally, an overhead shoulder stretch will loosen the triceps, a doorway or corner pectoral stretch will help the chest muscles, and wrist extensor stretches will benefit your wrists and forearms.

 

If you've experienced a sports injury, visit Orthopaedic Associates of Rochester. These New York doctors handle a wide range of joint injuries for all members of the family. They offer same-day care, accept a wide range of insurance plans, and have two X-ray machines in the office, so you don't have to go anywhere else for imaging. To get care from a board certified orthopedic doctor, call (585) 723-3000.

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