While many people prefer to focus on building muscle and skill, flexibility and range-of-motion are also key components to overall fitness and injury prevention. Add these stretches to any fitness routine.
Cross-body Shoulder Stretch
The cross-body shoulder stretch is one of the most popular stretches performed before exercise. This stretch is great for improving the mobility of a shoulder’s supportive muscles like deltoids and supraspinatus.
To properly perform this stretch, follow these steps:
- Start in a standing position with feet facing forward, about shoulder-width apart
- Taking left hand, grab left arm above elbow, keeping elbow about shoulder-height
- Gently pull left arm toward chest to stretch left shoulder
- Hold this position for about 20 to 30 seconds
- Repeat on the other arm
Forward Lunges
Forward lunges are another excellent stretch to help warm up the body for activities and sports that involve similar motions. Not only do they help to improve the range of motion of hips, they also help to improve balance and stability.
To perform forward lunges, follow these steps:
- Start in a standing position with feet shoulder-width apart and hands on hips with elbows straight out to the sides
- Step forward with right foot
- Once the right foot is firmly planted, bend both of knees until legs make a 90-degree angle. To measure, right knee should not surpass toes
- Push off from the ground with right foot and return to original standing position
- Repeat this on the other leg
- Alternate between each leg, repairing 10 times per side
Seated Straddle Stretch
The seated straddle stretch is excellent for opening up hips. This pose reduces risk of aches, pain, and injuries that affect the inner thighs.
To practice a seated straddle stretch, follow these steps:
- Begin in a seated position on a yoga mat with legs spread while sitting comfortably upright
- Leaning forward, reach hands out in front and place palms flat on the mat
- Be sure to keep knees extended, toes pointed, and core engaged as a flat back position is maintained
- Hold this position for about 20 seconds
- Return to your original position and repeat this stretch 4 times
For Orthopedic Injuries, Visit A Specialist
Whether it’s a sports injury or an accident, orthopedic emergencies can happen when least expected. Fractures, broken bones, muscle and joint pain, sprains/strains, dislocations, and work injuries are painful, and require an orthopedic specialist for proper diagnosis and treatment.
At OrthoFirst, patients receive orthopedic urgent care treatment and diagnostic testing all under one roof, including:
- Orthopedic specialists (foot/ankle, hand/wrist, joint replacement, spine, sports medicine, pain management and rheumatology)
- Digital X-rays
- Magnetic resonance imaging (MRI)
- Casting and bracing services
Save Money Compared To Emergency Rooms, Immediate Care Options — While many people are familiar with the idea that emergency room visits can be costly, so can general urgent care clinic visits. When visiting an orthopedic urgent care clinic, you can expect to pay a co-payment that is comparable to that of a regular doctor’s office visit rather than the higher co-payment of emergency medical care.
Orthopedic Urgent Care In Fox Valley – For walk-in, same-day appointments, visit OrthoFirst at 1710 Randall Rd., Suite 140, Elgin, 2535 Soderquist Ct., Geneva (open Monday-Friday, 8:30 am-8 pm, and Saturday 8:30 am-2 pm), or 2525 Kaneville Rd., Geneva, and 1975 Lin Lor Lane, Elgin (open Monday-Friday, 8:30 am-5 pm).
Fox Valley Orthopedics provides comprehensive orthopedic care, including sports medicine, spine, joint replacement, hand and wrist, foot and ankle, pain management and rheumatology. All surgeons are board certified or board eligible, and have received additional training in their specific area of expertise. FVO Ambulatory Surgery Center and in-house imaging also provides cost-effective convenient care, as well as OrthoFirst, FVO’s immediate care walk-in clinic. Fox Valley Orthopedics is accredited by the Accreditation Association for Ambulatory Health Care (AAAHC).Visit www.fvortho.com for more information, or call 630-584-1400.
