{"id":282,"date":"2019-11-16T10:18:19","date_gmt":"2019-11-16T10:18:19","guid":{"rendered":"https:\/\/bonejoint1.wpengine.com\/?p=282"},"modified":"2021-07-28T14:06:54","modified_gmt":"2021-07-28T14:06:54","slug":"stretch-before-winter-fun","status":"publish","type":"post","link":"https:\/\/bonejoint.net\/old\/blog\/stretch-before-winter-fun\/","title":{"rendered":"Stretch before winter fun"},"content":{"rendered":"

 <\/p>\n

\"\"Bare trees, snow, ice, and brisk air can only mean one\u00a0thing it’s\u00a0time to break out the cold-weather\u00a0gear and\u00a0head outside for winter activities. But, while the winter\u00a0season creates an opportunity for frosty fun, competing and\u00a0working out in the cold temperatures can leave your\u00a0muscles, bones, and joints prone to injury.<\/p>\n

Snow and slush can cause strains and sprains.<\/strong><\/h2>\n

A change in season usually means a change in your\u00a0regular workout or activity. Unless you have been conditioning your bones and soft tissues, they will be\u00a0unprepared to handle the stress of the new movements, increasing your risk for strains and sprains.
\n<\/strong><\/p>\n

Cold hands and a warm heart may mean tight muscles.<\/strong><\/h2>\n

Even if your body is physically prepared for the stress of the activity, you need to be aware that a drop in\u00a0temperature causes your muscles and blood vessels to contract. During cold weather, your body redirects its\u00a0blood supply away from your extremities toward your vital organs. The reduced blood supply decreases the\u00a0temperature of the muscles in your arms and legs, which makes them less flexible and more susceptible to\u00a0injury. Tighter muscles will place more stress on your joints and reduce your balance and coordination.<\/p>\n

This fact makes winter warmups\u00a0a necessity.\"\"<\/strong><\/p>\n

A good 15- to 20-minute warm-up could be the difference between an enjoyable heart-healthy, muscle-building exercise and an unexpected trip to Walk-In Care.<\/em><\/strong><\/h3>\n

Winter warm-ups\u00a0are easy.<\/strong><\/h2>\n

A light warm-up\u00a0will increase the blood flow to your muscles, preparing them for\u00a0exercise. Warming up\u00a0effectively will also lubricate your joints. Warmed and limber muscles and joints increase your range of motion and decrease your risk of soft\u00a0tissue injuries like strains and sprains.<\/p>\n

Before heading to the slopes, rink\u00a0or out in\u00a0the snow, prepare your body with these simple warm-up exercises:<\/p>\n

Take a brisk walk.<\/strong>\u00a0Seven to 10 minutes of a light aerobic activity, such as a brisk\u00a0walk, will get your blood moving. Be sure to swing your arms to warm up\u00a0your\u00a0upper body as well as your legs.\u00a0This warm-up\u00a0exercise is good for any outdoor activity requiring aerobic activity.\"\"<\/p>\n

Air squats warm up your lower body nicely.<\/strong> Stand with your legs shoulder-width apart and arms at your side. Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front\u00a0of you to shoulder level.\u00a0Warm up your leg muscles especially before participating in activities like skiing and snowshoeing, which\u00a0require a lot of legwork.<\/p>\n

Throughout the exercise, aim to keep your knees in line with your feet. As you squat,\u00a0keep a neutral spine and lift your chest. It may help to focus on a spot in front of you.<\/p>\n

Once your quadriceps (thighs) are level with the floor, reverse the motion and return to a starting position. Repeat 10 to 15 times.<\/p>\n

\"\"<\/p>\n

Ice skating and cross-country skiing require you to reach forward and push back with your legs. So warming up your inner and outer thighs is a good idea.<\/p>\n

Forward,\u00a0backward, and side lunges will help you\u00a0glide over ice and snow.
\n<\/strong>Stand with your\u00a0shoulders back and your feet shoulder-width\u00a0apart. As you gaze\u00a0forward with a neutral spine, take a large step forward, back or to the side. Maintain a straight back while you\u00a0lower your hips until both knees are bent at a 90-degree\u00a0angle.<\/p>\n

Take care that your front knee does not extend past your ankle. Your back knee should hover just above the\u00a0ground. Once you reach an extended position, push through your heel to return to a starting position. Repeat\u00a0the exercise 3 to 4 times in each direction on each leg.<\/p>\n

Don’t forget your upper body. You will use your arms for stability or momentum, even during activities and\u00a0exercises that rely heavily on legwork.<\/p>\n

Forward and backward shoulder circles warm-up\u00a0your arms, back and shoulders.
\n<\/strong>Standing with your feet\u00a0shoulder-width\u00a0apart, lift your left shoulder to your ear. In a single continuous motion, rotate your shoulder back,\u00a0down, and around to start, completing a full circular motion. Repeat the warmup\u00a010 times on the left side, first\u00a0rotating your shoulders backward and then forward. Repeat the same 10 backward and 10 forward repetitions\u00a0using your right shoulder.<\/p>\n

\"\"<\/p>\n

Arm circles increase the blood flow to the entire arm.<\/strong>
\n<\/strong>Standing with your feet shoulder-width apart, raise your arms out from your sides to create a “T” shape with your upper body. Starting with small movements, begin to make clockwise circles with your arms. As your muscles start to warm up, increase the size of your arm circles until you are using your full range of motion. Complete 15 total reps in a clockwise motion and repeat the exercise in the counterclockwise motion.<\/p>\n

If you participate in winter activities consider adding 15 minutes to your schedule for a good stretch to warm up your muscles before hitting the trail, slopes or ice.\u00a0You may want to consider adding some flexibility stretches to your daily exercise routine as well. Stretching for both warmth and flexibility can prevent injury.<\/p>\n

Simple dynamic stretches<\/strong><\/h2>\n

Increasing your flexibility both improves your athletic performance and helps your joints move through their full\u00a0range-of-motion,\u00a0enabling your muscles to function effectively. Stay limber and decrease your risk of injury with\u00a0these simple stretches:<\/p>\n

Upper-body twist:<\/strong>\u00a0Stand with your feet shoulder-width\u00a0apart and\u00a0your arms lifted from your sides to form a “T” shape. Breathe in and\u00a0twist to your right. Breathe out as you twist back to the starting\u00a0position. Complete the same twisting movement toward your left side.\u00a0Repeat the stretch for 10 repetitions on each side.<\/p>\n

Knee-to-chest\u00a0stretch:<\/strong>\u00a0Lying on your back (or standing if you are\u00a0able), lift your right knee and interlace your hands just below your kneecap. In a controlled motion, pull\u00a0your knee to your chest, as far as is comfortable. Hold for a second and then release. Repeat on the left\u00a0leg.<\/p>\n

Forward hang:<\/strong>\u00a0Begin by standing with your knees slightly bent and your feet\u00a0shoulder-width\u00a0apart. Bring both hands behind your back and interlace your\u00a0fingers. (If you are unable to hold your hands behind your back, hold onto a small\u00a0towel.) With your hands clasped, breathe in and lift your chest as you straighten\u00a0your arms behind your back. Complete the exercise by bending forward at your\u00a0waist and stretching your hands toward your head. Hold the stretch for a second or
\ntwo and then repeat several times.<\/p>\n

It’s important to warm-up\u00a0before stretching your muscles. Stretching is the most effective and safest when your\u00a0muscles are already warm. Gradually increase the time you spend participating in winter activities and listen to your body.<\/p>\n

Winter sports season is here\u037e take precautions, so you don’t spend this season on the couch with an\u00a0injury.<\/p>\n","protected":false},"excerpt":{"rendered":"

  Bare trees, snow, ice, and brisk air can only mean one\u00a0thing it’s\u00a0time to break out the cold-weather\u00a0gear and\u00a0head outside for winter activities. But, while the winter\u00a0season creates an opportunity for frosty fun, competing and\u00a0working out in the cold temperatures can leave your\u00a0muscles, bones, and joints prone to injury. Snow and slush can cause strains and sprains. A change in season usually means a change in your\u00a0regular workout or activity. Unless you have been conditioning […]<\/p>\n","protected":false},"author":13,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[34,1],"tags":[],"class_list":["post-282","post","type-post","status-publish","format-standard","hentry","category-injury-prevention","category-uncategorized"],"acf":[],"yoast_head":"\nStretch before winter fun - Bone & Joint<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stretch before winter fun\" \/>\n<meta property=\"og:description\" content=\"  Bare trees, snow, ice, and brisk air can only mean one\u00a0thing it’s\u00a0time to break out the cold-weather\u00a0gear and\u00a0head outside for winter activities. But, while the winter\u00a0season creates an opportunity for frosty fun, competing and\u00a0working out in the cold temperatures can leave your\u00a0muscles, bones, and joints prone to injury. Snow and slush can cause strains and sprains. A change in season usually means a change in your\u00a0regular workout or activity. 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