Stretching out your muscles before and after vigorous physical activity is just as important for strenuous household chores as it is for athletic endeavors, notes physical therapist Courtney Budd, M.S.P.T., C.S.C.S., supervisor of physical therapy at the Cooper Bone and Joint Institute. “Gentle stretching before physical activity can help to reduce the risk of injury by lengthening the muscles and improving their elasticity, making them better prepared to handle the stress of exercise,” Budd said. Following activity, she said, gentle stretching can help the muscles recover by increasing blood flow to the tissue. For your convenience, Budd has created the following pre- and post-activity stretching routine, designed specifically for the physically demanding chore of raking leaves. Pictured in the photographs is John Stull, physical therapy assistant at the Cooper Bone and Joint Institute.
Stretching exercises
Pull one arm across your chest. Hold 30 seconds 5 times. Repeat 3 times on both arms.
Standing in doorway, lean forward until you feel a stretch in the front of your chest. Hold 30 seconds. Repeat 5 times.
Pull one knee into your chest. Hold 10 seconds. Repeat 5 times on each leg.
Keeping your feet flat on the floor or bed, let your knees fall to one side. Hold 15 seconds. Repeat 5 times to each side, staying in a comfortable range.
Keep back heel on ground. Lean forward until you feel a stretch in the back of your calf. Hold 30 seconds. Repeat 5 times on each side.