- July 20, 2017
Many of us push our bodies to their physical limit during the summer, whether we’re working out in the gym or maybe paddle boarding or playing beach volleyball, we often skip stretching the most important part of pre and post workouts. I know I don’t stretch as much as I should. That might explain the bum shoulder that I have a few stretches after a paddle or run on the beach can prevent serious injuries. Athletic trainer, Joelle Blanco is here with some simple stretches that make you more resilient and prevent injuries, right? Yes ma’am. Oh, nice to see you, Joe and Tom. Great to meet you. All right, so you’re an athletic trainer. You make sure people don’t get injured when they’re doing their workouts. So what kind of simple stretches can we all do in order to prevent these injuries? Right?
And so I’m just going to be showing you six stretches you could do today both for the upper extremity and lower extremity to help decrease your risk of injury and to help delay that delayed onset muscle soreness or it’s prevented altogether. Okay. Should we do this before we workout or after or both? You want to do it after you work out cause that’s when the muscles have the most elasticity so they have increased blood flow. You feel warm already from your workout and so it’s easier to do those static stretches after you exercise those warm-up stretches before working out, you do want to do some sort of aerobic activity or dynamic exercises to just get you warmed up. And then after you exercise, you would like to do those static stretches to really improve your flexibility. You’re doing a great job. I want to do this right. All right. Maybe this explains, your shoulder. I’m trying to get my blood like, okay, let’s go into all this.
So first one we’re going to do is real easy. All you’re going to do is go to the side like this. You’re going to pull your head and sometimes it helps to really have that arm left arm behind your back. That way you can feel it stretching along the side of your neck and shoulder. Oh yeah, I feel a stretch. Yeah, yeah, that’s good. All right next. And so whenever you hold a stretch, you want to hold it for at least 20 to 30 seconds depending on how you can tolerate it. All right. But in the interest of time, you want to get as much, right? Right, right. And so you would do both sides, right? Next one that you were going to do is just a form stretch. Just like that. Keep the elbows straight. These are simple, real simple. Anybody could do these. Yeah, but it’s, so what is this doing? And this is going to help stretch out the form muscles right through here and even into the biceps sometimes. It’s good. Especially after if you go paddleboarding during the summer and you’re gripping or you’re fishing and you’re gripping or really helps to stretch out. Yeah. Those muscles through. Or if you’re doing a lot of housework at home and housework you wanna you want to be able to stretch cause that’s like a workout in itself. Indeed. And so next thing we’re going to do a, you’re going to go down onto your knees. Okay. All right. And we’re going to do what’s called a prayer stretch. And so I just say my prayers anyway, I didn’t give it the name. Okay. And so you’re just going to lean forward like to downward dog yoga. I liked that. And just like that, you’re going to lean forward. Put your butt back down on your heels. Okay. Yeah. Now you should feel, depending on where you’re tight, you could feel in your upper back, low back or shoulders, shoulders, the shoulder. It’s tight. Feel it in the in the legs too. Yeah. And especially if your hip flexors are tight, then it’ll be harder for you to get your butt down.
So from there, we’re going to go into a hip flexor stretch. Get down on your knee. And so a lot of people when they do this, they just go straight into going forward. But ideally what you want to do is actually tilt your pelvis forward a little bit, activate the glutes a bit. Okay. And that’s going to help keep your pelvis in neutral so that you can feel more of a stretch in the front of your thigh. Okay. Okay. Yeah, there you go. So you’re going to be stretching the hip flexor there. Hold it 20 to 30 seconds. And then you would alternate alternative, the same thing on the other side. Yeah, it does all say we just did 20 seconds there. Give us one more. Okay. And then this next one is a two for one special. Okay. Are going to be doing, we’re going to go onto your side like this. All right. One leg is going to come across like that. Okay. And then you’re going to try to grab this other leg. Okay. No, wait a second. Okay. Like this. Okay. Is this right? So you’re doing well. Let’s bring this foot down a little bit more. There you go. And then try to bring this shoulder down towards.
I’m laying on my battery pack and it’s killing me. Okay. How’s that? And for you? Yeah, let’s let go of this leg. Bring us across. Oh, I’m doing, I’m holding the wrong way. Yeah. Oh boy. You know, work on this one. Well, I’ll tell you why. Cause I broke this femur bone on my right leg when I was 28 so I don’t even have any flexibilities. I write, I always complain about my knee. We would modify it. Don’t worry about this leg and just worry about stretching out God the glutes and the IT band here along the side. God, it’s just like that. You feel pulled like that. I can feel it. Stretching. It was wonderful. Very good job. Go to the rest of the show. We’ll just stay like this. Thanks man, dude. Okay, great stretches, right. Excellent. Nicely done. And we’re going to get Jerry on onesy for Nick. Yeah. So I don’t show any. Yes, right. We’ll be right back. One more stretch is we’re going to bring you another one.