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  • Writer's pictureAdvanced Physical Therapy and Fitness

Back-to-School stretches

"Back-to-school" also means soccer practices, field hockey warm-ups, and marching band routines. Warm-up stretches are crucial before engaging in any physical activity to prevent injuries and enhance performance. Here are some simple stretches that can be helpful for soccer, field hockey, and marching band participants:

arm stretch
Stretching before exercise helps prevents injuries and enhance performance.

Leg Swings: Hold onto a sturdy support and swing one leg forward and backward gently. This helps in loosening up the hip flexors and hamstrings.

Arm Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the circle size. Reverse the direction after a few seconds.

Quad Stretch: Stand on one leg and grab your opposite ankle behind you. Gently pull your ankle toward your glutes, feeling a stretch in the front of your thigh. Hold for about 15-20 seconds and switch legs.

Hamstring Stretch: Place one foot on an elevated surface (like a step or bench) with your leg straight. Bend at the hips to reach toward your toes while keeping your back straight. You should feel a stretch in your hamstring. Hold for about 15-20 seconds and switch legs.

Calf Stretch: Stand facing a wall with your hands against the wall at shoulder height. Step one leg back while keeping it straight, and press your heel into the ground. You should feel a stretch in your calf. Hold for about 15-20 seconds and switch legs.

Shoulder Stretch: Reach one arm across your body at shoulder height and gently use your opposite hand to press your arm closer to your chest. Hold for about 15-20 seconds and switch arms.

Neck Stretch: Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for about 15-20 seconds and switch sides. Avoid pushing your head too far; the stretch should be comfortable.

Torso Twist: Stand with your feet shoulder-width apart, and gently twist your upper body from side to side, letting your arms swing along with the movement. This helps to loosen up your torso muscles.

Remember to perform each stretch slowly and gently, without bouncing. Hold each stretch for around 15-20 seconds to allow your muscles to relax and lengthen. Always listen to your body – if you feel any pain or discomfort, stop the stretch. And don't forget to hydrate and warm up with light cardiovascular activity before doing these stretches and engaging in your chosen activity.


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