Stretching Before Sports

As the weather warms and weekend warriors take to the fields for flag football, adult soccer and basketball leagues, hitting hiking trails or taking to tennis courts, it’s important to make sure that your body is prepared. One of the best ways to do so is by stretching before any outdoor activity, holding each stretch for about 20 to 30 seconds. Repeating the stretches after you finish activities will also help your body to cool down and your flexibility to increase. Here are a few simple stretches to help you maintain muscle balance, and prevent muscle stiffness and soreness.

1. Forward lunge: Kneel down on one knee. Place the other leg forward at a right angle, making sure to keep your knee aligned with the ankle. Lean forward until you feel a stretch in the inner thigh. Hold and repeat on the other leg.

2. Side lunge: Stand with your feet far apart. Bend one leg and lean toward that knee. Hold and then bend your other leg and lean toward that leg.

3. Standing quad stretch: Using something such as a wall or chair for support, raise one foot behind you. Use the hand on that same side of your body to grasp the foot at the ankle and pull it toward your buttocks. This will stretch your thigh. Keep your knees close and your hips forward. Hold this position and then switch legs.

4. Seated straddle lotus: Sitting on the floor, place the soles of your feet together in front of you. Press your knees to the floor and place your forearms on the inside of your knees. Push down as you lean toward the ground and hold.

5. Side seat straddle: Sitting on the floor with your legs spread apart, hold the shin or ankle of one leg using both hands. Lean forward placing your chin to your knee and holding. Then, switch legs.

6. Seat stretch: Sit with your legs straight out in front of you. Holding your shins or ankles, lean forward from your hips, bringing your chin toward your knees. Hold this position.

Remember, check with a physician before starting any activity, follow physician restriction guidelines, and start slow. A pulled muscle or serious injury could sideline you for the next weekend or beyond.

Javier Soares-Velez, M.D., is a physiatrist with Hackensack Meridian Health Bayshore Medical Center and Hackensack Meridian Health Riverview Medical Center.