Stretch-N-Go
Developed by the City of Austin
Resource and Recovery Department
Background Metrics
Introduction
Stretching:
The deliberate lengthening of muscles in order
to increase muscle flexibility and joint range of
motion.
Stretching helps warm up the body prior to
activity thus decreasing the risk of injury as well
as muscle soreness.
Stretching benefits people of all ages, and is
intended for the young as well as the elderly
population.
Purpose: Increased flexibility and
joint range-of-motion
Flexible muscles permit drivers to move their entire body and all
joints more freely to observe the road from all angles. According to
AAA, this can help alert you to potential hazards in unexpected
areas on the road and with many driving requirements such as:
Braking
Getting in and out of the car
Looking to the side and rear
Steering
Parking
Adjusting safety belts
Sitting for long periods
Purpose: Increased flexibility and
joint range of motion
Increased flexibility and joint range of
motion also help with other things
you do on a daily basis like bending,
lifting or rushing to catch an elevator
about to close.
Purpose: Improved circulation
Stretching increases blood flow to your
muscles bringing nourishment and helping
the body rid itself of waste byproducts in the
muscle tissue.
Improved circulation can help shorten your
recovery time if you’ve had any muscle
injuries.
Purpose: Better posture
Frequent stretching can help keep your
muscles from getting tight, allowing you to
maintain proper posture.
Good posture can minimize discomfort and
keep aches and pains at a minimum.
Purpose: Stress relief & enhanced
coordination
Stretching relaxes tight, tense muscles that often
accompany stress.
Maintaining the full range-of-motion through your
joints keeps you in better balance. Coordination
and balance will help keep you mobile and less
prone to injury from falls, especially as you get
older.
Guidelines
•
Warm up before stretching – warm tissues are much
easier to stretch than cold and are less likely to tear.
•
Stretch slowly— a couple gentle, sustained stretches
will give you better results than numerous quick
stretches.
•
Don’t bounce—bouncing and jerking actually cause the
muscles to tense, and tearing of muscle fibers can
occur.
•
Do not stretch to the point of pain—a strong pull should
be felt, but not pain.
•
Always stretch when you begin and finish a vigorous
activity such as playing sports, jogging, etc. Tissues will
be warm and more easily stretched.
1
Whole body stretch with deep
breathing
•
From a standing position, move to the
balls (toes) of your feet, and raise both
arms above your head, like you are
reaching for the sky.
•
Take deep breaths with the chest
expanding and stomach coming in.
•
Hold breath and count to 5 as you
stretch. Exhale.
•
Repeat 2-3 times.
2
Groin & upper leg stretch
• From a standing width, bend knees and
place hands on thighs just above knees.
• Slowly move body sideways keeping the
opposite leg straight.
• Move right and then left holding each
position to a count of 15.
• Repeat 2-3 times for each side.
3
Thigh, groin, and calf stretch
•
From a standing position take one giant
step forward, toes pointed straight ahead.
•
Bend the front knee while the back leg
remains straight, and shift forward as
much as possible
•
Keep both feet flat on the floor. Hold for a
count of 15.
•
Repeat alternately with other leg.
4
Thigh and upper leg stretch
•
Place one hand on wall in front of you
and grasp the opposite foot from behind
with the opposite hand.
•
Keep your knees together and your trunk
upright. Hold abdominal muscles tight.
•
Pull foot gently toward the shoulder or
upper back.
•
Hold to a count of 15.
•
Relax and repeat with the opposite leg.
Repeat twice for each leg.
5
Low back stretch (back and leg)
•
Stand with feet slightly wider than
shoulder width apart and knees slightly
bent.
•
Bend forward from the waist, moving your
shoulders and head toward knees.
•
Hold for a 10-15 count. Relax, and repeat
3 times.
•
As you become more flexible, your
shoulders and head will stretch further
toward the floor. Hold. Return to standing
position.
6
Runner’s ham stretch (back of
leg)
•
Step forward with your left foot. Bend
right knee slightly.
•
Keeping the heel of the left foot on the
ground, raise the toes of left foot off the
floor.
•
Keep your chest and head up. You
should feel a strong pull in the back of
your left thigh.
•
Hold for a count of 15. Relax. Repeat on
the other side. Repeat 2-3 times on each
side.
7
Low back and trunk stretch
•
Place feet slightly apart, keeping arms
relaxed at sides.
•
Keep your pelvis level and facing
forward.
•
Turn upper body slowly to the right, then
slowly to the left.
•
Repeat 2-3 times in each direction.
8
Low back and trunk stretch
•
Stand with feet slightly apart.
•
Place hands on the back of your pelvis.
•
Slowly bend backwards as far as you
comfortably can.
•
Repeat 3-4 times.
9
Upper torso stretch
•
With arms extended overhead, grab one
hand with the other.
•
Slowly bend sideways at the waist.
•
Move body slowly sideways. Hold for a
15 count.
•
Repeat with opposite side. Repeat 3
times on each side.
10
Shoulder circles
•
From a standing position with feet slightly
wider than shoulder width, slowly swing
both arms in a circle.
•
Circle forward a few times, then repeat
moving arms backward.
11
Arm crossovers
•
Hold arms out stretched to the side
near shoulder height. Inhale and cross
arms in front while slowly exhaling.
•
Repeat 4-5 times.
12
Upper torso and shoulders
•
From a standing position, clasp hands
behind your back with your arms straight.
•
As you take a deep breath, pull arms
upward with your neck moving backward.
Hold position and exhale slowly.
•
Repeat 4 times.
13
Neck stretch and roll
•
Stand with arms at your sides, move left
side of head toward left shoulder and
hold for 10-15 counts.
•
Repeat for the right side. Also to the front
and back. Do 2-3 cycles.
•
Stand with arms at your sides, roll your
head slowly 3-5 times to the right, and
then to the left.
Have a great day and
DRIVE SAFELY!
Special thanks to the City of Austin Resource
and Recovery Department for sharing the
Stretch-N-Go program..