Keep yourself in the game!

Football season is right around the corner and Penn State is looking to have a strong season.  Let’s face it, being a local PSU football fan can be hard work!  Cleaning your house for guests, extra shopping for food and drinks, packing / unpacking all your favorite tailgating items, and walking on uneven ground to and from the stadium.  Combine this with changing weather, trying to eat healthy and keep the sleep schedule on track and you have a recipe for strains and pains.

So whether you go all out for the games, or spend the weekend on the couch watching, below are a few tips and exercises to help you recover and stay in the game each week.  If you end up tweaking something, or having pain that just won’t go away, consult your physician.

Keep Moving:

Build movement into your day.  Going to a game, the walking, stair climbing, and tailgating games   If you are watching at home, get up and get moving.  A brisk walk at halftime is a great way to get some blood flowing to stiff muscles and joints.  Always stick with what’s comfortable for you.  Even 10-15 minutes will burn a few calories and re-energize your spirits.

Light Stretches:

Try a couple of light stretches for common areas of stiffness, low back, neck, and legs.  You should be able to comfortablyhold each stretch for 20-30 seconds.  Repeat 2-3 times each.

1. Knees to Chest Stretch:  Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor (or the other leg straight, whichever feels better on your lower back). Keep your lower back pressed to the floor.  See images below.
2. Seated Hamstring Stretch:  While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. See image below.
3. Overhead Reach Shoulder Stretch:  While sitting in your chair, reach your arms as high as you can over your head. Hold. Important... Remember to sit up straight and breathe.  See image below.