There are many aches and pains that can be alleviated through regular stretching. Some of the most common include shin splints, knee pain and back pain. If you experience any of these conditions, a regular stretching program will help with treatment and prevention.
Shin Splints
Shin splints is a term used to describe pain in the lower leg that occurs during exercise. This condition has many causes and can affect individuals at all fitness levels. Stretching and strengthening the calf muscles can help prevent the injury. Here are some stretches you can do to target this area:
Soleus stretch: Stand tall with one leg in front of the other, either unassisted with hands resting on the forward leg or pressing against a wall at shoulder height. Ease your back leg further away from the front leg, bend the back leg, and press the heel firmly into the floor. Keep your hips facing forward and the rear leg and spine in a straight line. You will feel the stretch in the lower one third of the rear leg. Repeat for the other leg.
Gastrocnemius stretch: Stand tall with one leg in front of the other, either unassisted with hands resting on the forward leg or pressing against a wall at shoulder height. Ease your back leg further away from the front leg, keeping it straight (not locked) and press the heel firmly into the floor. Keep your hips facing forward and the rear leg and spine in a straight line. You will feel the stretch in the calf of the rear leg. Repeat for the other leg.
Knee Pain
The knee is the most susceptible to injury of any joint in the body. Nearly 50 million Americans have knee problems, either from athletic injuries or simple everyday wear and tear. For those who already have knee problems, exercising the area surrounding the joint will help make it stronger and less susceptible to injury. Here are some exercises you can do to stretch the knee area:
Chair knee extension: Sitting in a chair, rest your foot on another chair so that the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold the stretch for 5 to 10 seconds, and release. Repeat this stretch 5 times on each leg.
Heel slide knee extension: Lie on your back, with the left knee bent and the left foot flat on floor. Slowly slide the left heel away from your body so that both legs are parallel. Hold the stretch for 5 to 10 seconds, and return to starting position. Repeat this stretch 5 times on each leg.
Knee flexion: Sitting in a chair, loop a long towel under your foot (which is resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 or 5 inches off the floor. Hold for 5 to 10 seconds, then release. Repeat this stretch 5 times on each leg.
Back Pain
Four out of five adults will experience significant low back pain sometime during their lives. You can minimize back pain problems with exercises that make the muscles in your back, stomach, hips and thighs strong and flexible. Here are some exercises you can do to stretch the back area:
Full back release: Sit in a chair with your feet flat. Relax your shoulders and keep your head level. Relax your neck. Curl your neck, upper back and low back slowly forward. Allow your hands to reach the floor so your palms are touching the floor (or as close as possible). Hold for 5 to 10 seconds. Straighten up slowly so that you bring your head up last. Return to the starting position. Repeat this stretch 5 times.
Back stretch: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Hold for 5 to 10 seconds, then release. Repeat this stretch 5 times.
Upper back stretch: Sit on a stool with your back flat against a wall. Lift your arms overhead, keeping your head and back flat against the wall. Hold for 5 to 10 seconds. See if your shoulders can touch the wall while keeping your back flat, and hold for 5 to 10 seconds. Lower your hands to the starting position. Repeat this stretch 5 times.
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