Stretch It Out
By Jeffrey Crupi

As a teacher, you're constantly on your feet and actively moving around the classroom while attending to the needs of your students. As a result, your body gets pulled in all different directions. Stretching is a crucial component that will help keep your body limber and, most importantly, it will help keep you feeling at the top of your game. The best time to stretch is before and after a workout. Stretching will help prevent pulled muscles as well as improve your workout capabilities. When completing your stretching routine, be sure to follow the advice listed below.

Never bounce while stretching. Bouncing while stretching can tear muscles and cause injury.

Stretch gently. Stretch only to the point where you feel a light stretch in your muscles. Stretching too hard can cause muscle tearing and discomfort.

Hold each stretch for 15 to 30 seconds. It's important to hold each stretch long enough to receive the limbering benefit to your muscles. By holding your stretches for less than 15 seconds, you probably aren't reaping the full benefits of your stretching routine.

Breathing. Concentrate on extending your stretch while you exhale.

The basic muscles that should be stretched daily are:

Quadriceps. Your quadriceps are the muscles on the front of your upper leg. These muscles help you to walk around the classroom, climb stairs and run.

Hamstrings. The hamstrings are located on the upper back of your leg. Your hamstrings help you to bend your knee.

Calves. Stretching your calves will help you when walking the corridors as well as engaging in recess activities

Lower / Middle Back Muscles. If you don't stretch these muscles regularly, pain can be a constant companion. Performing daily back stretches is crucial for back comfort and posture.

Hip flexors. These muscles help you to perform activities that require hip movement.

Groin. Injuries can occur in the groin when you make sudden sidesteps and turns in the classroom. Doing regular groin stretches can help prevent the pulling of the muscles in this area.

Pectorals. Your pectorals are your chest muscles. When sitting at your desk, your pectorals become shortened, which in turn, causes slouching and poor posture. Stretching your pectoral muscles will reduce slouching and posture/round shoulder issues.

I hope this helps to get your year off to a healthy start!

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.