To assist with the prevention of injuries and to help facilitate recovery in the event of an injury involving employees/volunteers of the Hillsboro Police Department & Hillsboro Fire Department.
Because the City recognizes that it is essential to practice proper stretching techniques, the attached exercises are recommended for pre-work stretching.
Conditions in which stretching should be avoided include:
· Acute Muscle Strains - The injured muscle strain should be given time to rest. Stretching muscle fibers in the acute period can result in further injury.
· Fractured Bones - Stretching muscles that surround this injured area can place stress on the bone and prevent it from healing as well as further displace the break.
· Joint Sprains - Stretching too early in the injury will delay the healing process.
Benefits of Stretching
■ Stretching is a key component of a balanced exercise program.
■ Performing stretching exercises daily can increase flexibility and maintain healthy joints.
■ Regular flexibility exercises can make activities of daily living easier and improve physical activity performance.
When You Should Stretch
■ Stretching should be performed before and after your exercise session.
■ The flexibility exercises shown here can also be performed as a daily exercise routine.
■ These simple exercises can be performed during commercial breaks of your favorite TV show or after prolonged work at your desk.
How to Stretch
■ You should never experience pain with any stretching exercise.
■ You should only feel a gentle pull in the muscles being stretched. Each stretch should be held between 15 to 30 seconds.
■ You should perform stretching exercises on both sides of the body and your goal should be to move your joints through the full range of motion as determined by your abilities.
■ Do not bounce during any stretch, as this could lead to injury. As you stretch, remember to breathe.
■ Deep relaxation breathing which consists of deep breathing in your nose and long exhalation through your mouth can help to relieve stress and relax your mind and body during your flexibility exercises.
1. Crunch - On back, hands behind your head, stomach tight, Curlup
2. Flutter Kick - On your back with your stomach tight, and your legs 6 inches above the ground kick in the air.
3. Swimmer - On your stomach raise the opposite hand and leg.
4. Push-up - On your stomach hands a little wider than shoulder width, go until your elbows are at 90 degrees, and then back up.
5. Squats- Bend your knees, and keep your back straight go until your knees are little above 90 degrees and back up. Keep knees behind toes.
6. Lunges- With one foot forward lower your body until your front knee is bent at 90 degrees, don’t let your knees go in front of your toes
7. Jumping Jacks - Jump and clap your hands over your head
8. Knee-Highs -Stand up back straight, raise your knee up to your chest and down
Stretching Do’s and Don’ts
Do:
1. Hold for 15-30 seconds.
2. Stretch both sides of your body.
3. Ease Into the stretch until you feel a slight pull In your muscle.
Don’t:
1. Bounce back and forth while you are stretching.
2. Stretch until you feel pain.
