Get up and Stretch
By Jeffrey Crupi

Daily stretching has many benefits for your body. It can relieve stress and tension, it increases flexibility and it can help prevent injuries. There are many stretching exercises that you can do with your students to help promote a daily stretching routine. Whenever doing stretches, there are a few basic guidelines to remember:

1. Hold each stretch for 20-30 seconds so you receive the maximum benefits of your stretch.
2. Exhale deeply as you stretch, do not hold your breath.
3. Stretches might be a bit uncomfortable but remember that they should never be painful. Do not force a stretch.

• Toe touches – With your knees slightly bent, bend at the waist and touch your toes. Remember to hold each stretch for 20 seconds and then repeat.
• Quadriceps stretch – Place a chair directly behind you. Place the top of your right foot on the chair. Slightly bend your left leg downward. Repeat with opposite leg.
• Achilles stretch – Stand facing a wall. Place both arms slightly bent against the wall. Place your left leg forward with your knee bent. Straighten your back leg out, making sure your heel is down on the floor. Repeat with your other leg.
• Neck stretch – Slowly drop your head to your chest. Bring your head up so you're looking straight ahead.Tilt your head right, then back to the center, left, then back to the center. Repeat the sequence.
• Arm circles – Place your arms by your side. Create a large backward circle with your right arm by bringing it up to your ear in a counter-clockwise motion. Place your arm back to your side. Repeat with your left arm.
• Shoulder stretch – Place your right arm so that it's straight in front of you. Place your left hand below your right elbow. Pull your right arm across your chest with your left hand. Repeat on other side.
• Lower back stretch – This is a good stretch to try in your school's gym. Lie on your back and then bend your knees. Place your hands under your knees. Gently pull your knees toward your chest. Hold the stretch for 20 seconds.
• Upper chest stretch – Face a corner of the room. Put both hands on either side of the wall. Gently lean forward towards the wall with your elbows bent.

Stretching every day is an important activity from childhood all the way to adulthood. Keep stretching for flexibility, tension relief and injury prevention.

Jeffrey Crupi is the owner of Peak Fitness Gym in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.

January, 2006, Vol.36, No.4