Human movements are dependent on the amount of range of motion (ROM) available in our joints and stretching is a good way to maintain that ROM. It helps prevent our muscles from shortening and becoming tight which can increase the risk of injuries due to the decrease of muscle strength and flexibility.
Stretching before and after a workout session not only helps prevent injuries but can also help decrease muscles soreness and can have a positive effect on subsequent physical activity.
Earlier this week we provided three exercises that target the gluteus medius muscle the most. Today we will discuss a few stretches that would be helpful after the workout.
1. Half Pigeon Pose
From an upright seated position, bend your left leg in front of you so that it is parallel to the ground and bend your right leg behind you. Placing your hands shoulder-width apart in front of you slide your right knee back by straightening it as much as you can. Keeping an upright position, hold for 20-30 seconds. You can lean in towards your hips to increase the stretch but make sure your hips remain leveled.
Repeat this stretch for the right leg.
2. Piriformis Stretch I
Start by lying flat on the floor. Bend your knees and position your feet hip-width apart. Bring your right leg over so that your ankle rests just above the left knee. Using your right hand, gently push down on your right knee. Hold this position for 30 seconds. Relax and repeat for 2 times.
Repeat to stretch the other side.
3. Piriformis Stretch II
Start by lying flat on the floor. Bend your knees and position your feet hip-width apart. Bring your right leg over so that your ankle rests just above the left knee. Lace your fingers behind the left thigh and gently pull the left leg towards you. Hold this position for 30 seconds. Relax and repeat for 2 times.
Repeat to stretch the other side.
➡️Disclaimer
The post is not supposed to replace any medical advice. If you are experiencing any pain, please consult a therapist as soon as possible. You may contact us or make an appointment at 905-771-8882 or info@cesphysiorehab.com, we are more than happy to help!
References:
Andersen J. C. (2005). Stretching before and after exercise: effect on muscle soreness and injury risk. Journal of athletic training, 40(3), 218–220.
Page P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109–119.
The importance of stretching. (2019). Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.