Wellness Wednesday: Gotta Stretch ‘em All for Pokemon Go

Fitness
Kids

Joanne July 26, 2016

Have you finally gotten used to seeing people walk around town with their heads down and phone in hand? Well, ya better – because the benefits of Pokemon Go far outweigh the interesting (to say the least) news that you may have seen about the augmented reality craze.

People really are searching ‘far & wide’ and ‘all day & night’ to become ‘the very best’ just like Ash Ketchum himself. The truth is, people are getting off the couch and out into the real world and exploring. And you know what? They’re actually keeping their weight down, enjoying it, and reaping the benefits of walking and exercise. Heck, it’s even getting people to become more social in real-life rather than being social on say, their Facebook, Twitter or Instagram accounts.

So, instead of trollin’, let’s get strollin’!

But, before you head out to those virtual gyms, fight for glory and catch all the Pokemon your heart desires, be sure to stretch ‘em all first – your muscles, that is!

Stretching is very important to do before long walks to prevent injury & soreness and it also protects the joints. With a game like Pokemon Go, it’s hard to really know how much walking you’ll actually be doing, but it’s important to be safe and take care of your body before you head out. So, below are 9 easy stretches you can use to catch ‘em all, which of course, can also be used for hiking or long walks out in the beautiful Bay Area:

1. Quad Stretch – To stretch the quads or thighs stand shoulder width apart, keeping the belly button and core tucked in tight. This works best if you hold onto something nearby (pole, door, wall of Pokemon posters, etc.). Next, bend one leg behind you. Then, grab that foot or ankle with the hand on the same side and hold the stretch for 20-30 sec. Switch sides.

2. Hip Flexor Stretch – Hips can get really tight if you sit at a desk all day. So, making sure these are stretched will help your gait as you walk. To stretch the hip flexor, get into a lunge position and gently drop down to one knee. Make sure the hip is aligned with the knee and that the other knee is in line with the ankle. Raise up the arm on the same side and hold for 20 – 30 sec. Switch sides.

3. Glute Stretch – The glutes are another big muscle group in the lower trunk that may not get regularly worked if you sit all day so it’s important you get it ready for all that catching. To stretch the glutes, hold onto a wall or something stable. Take one leg and bend it over the front of the other thigh into a figure-4 position. Gently bend the standing leg while holding on and enjoy the stretch for 20 – 30 sec. Switch sides.

4. Hamstrings Stretch – The hamstrings are very similar to the glutes in that they don’t get much activity if you sit all day. To stretch the hamstrings, stand shoulder width apart with the core and abs tight. Take one heel out and gently bend the other knee while reaching the same hand to the leg with the heel out. Place the other hand on the other thigh or on a wall to stabilize and hold the stretch for 20 – 30 sec. Switch sides.

5. Inner Thigh Stretch – The inner thighs need to be stretched in case those Pokemon come at you sideways. To stretch the inner thighs, stand shoulder-width apart, gently bend one knee and take your hands to the ground for balance (if you can). Hold for 20 – 30 sec. and then switch sides.

6. Calf Stretch – The calves are those guys behind your shins and need to be stretched because with long walking or hiking, they can get very tight or cramp up. To stretch out the calves, stand shoulder-width apart, then take a big step back with one leg until the heel drops down to the floor with your back toe facing forward. Hold for 20 – 30 sec. and switch sides. If you can’t drop the heel down all the way, then lower it down as far as it will let you.

7. Shoulder Stretch – Remember to stretch the shoulders if those arms get tired of holding that phone up for a long period of time. To stretch the shoulders, take one arm across the chest. Using the other arm, brace the elbow and put some pressure to stretch out the shoulder. Hold for 20 – 30 sec. and switch sides.

8. Neck Stretch – Like the shoulders, the neck might feel strained from the constant staring at the phone screen. Please be sure to look up and stretch the neck as frequently as you can. (You should also do this to make sure you’re not running into something. You never know if a real Pokeman is going to be in front of you!)

To stretch the neck, gently tilt your head left or right. Place two fingers on the opposite side of your head to hold for 20 – 30 sec. and switch sides.

9. Chest Stretch – The chest should be stretched as the posture could be compromised and back in a rounded position from holding the phone. To stretch open the chest, take both arms back behind you as you bend the elbows. Press the chest forward and hold for 20 – 30 secs.

I hope these 9 stretches help you last a bit longer out there in Pokeman-land and who knows, you may be seeing Pokemon Marathons trending soon too. But until then, I hope you catch and stretch ‘em all.