Stretching
during your warm-up and cool down helps
prevent muscle pulls and strains, as well as the general aches and
pains that can occur after exercising.
Stretch your Quads:
This excellent stretch should be a regular part of your cool down. Strength training exercises such as squats, step-ups, and knee extensions focus on strengthening the quadriceps muscles. This stretch will help these muscles relax and make them more flexible.
- Stand next to a counter or sturdy chair with your feet about shoulder-width apart and your knees straight, but not locked.
- With your left hand, hold a chair or counter for balance. Bend your right leg back and grasp your right ankle in your right hand until your thigh is perpendicular to the ground. Make sure you stand up straight—don't lean forward. (If you can't grasp your ankle in your hand, just keep your leg as close to perpendicular as possible and hold the bend, or place your foot on the seat of a chair.) You should feel a stretch in the front of the thigh.
- Hold the stretch for a slow count of 30 to 30, breathing throughout.
- Release your right ankle and repeat with the other leg.
Make sure you:
- Breathe throughout the stretch, concentrating on relaxing.
- Stand up straight and look straight ahead.
- Don't lock your supporting knee.
* Warm up before stretching: warm muscles, tendons,
and ligaments are more flexible and stretch more easily; stretching
cold muscles can cause tears.
* Stretches should always be gradual and gentle.
Take your time. Enjoy the quiet and concentrate on your breathing and
the muscles you’re stretching.
Stretching your hamstrings and calf muscles:
If touching your toes with straight legs seems an impossible task, you're not alone. Many people have tight hamstring and calf muscles in the back of the leg. This stretch will give these muscles more flexibility and make it easier for you to bend over.
- Sit forward in a chair with your knees bent and feet flat on the floor.
- Extend your right leg in front of you, placing your right heel on the floor, and keeping your ankle relaxed. Don't lock your knee. Slowly lean forward at the hips, bending toward your right toes, trying to keep your back straight.
- Hold the stretch for a slow count of 20 to 30, breathing throughout.
- Sit up straight again and flex your right ankle so that your toes are pointing up toward the ceiling. Again, lean forward at the hips, bending toward your right toes and hold the stretch for a slow count of 20 to 30, breathing throughout.
- Release the stretch and repeat with your left leg.
Note: You should feel the first part of this stretch in the back of the upper leg and the second part in the calf.
Make sure you:
- Breathe throughout the stretch, concentrating on relaxing.
- Keep your back straight and head lifted as you lean forward toward your toes.
- Don't push the stretch too far—it shouldn't be painful.
* Hold each stretch in a stable position for 10 to
20 seconds, allowing the muscle to lengthen slowly.
* Do not bounce;
bouncing actually causes muscle fibers to shorten, not lengthen and can
diminish the benefits of your stetching.
* Stretch only to the point of resistance; if the
stretch starts to hurt, you’re over doing it. Don't push too hard.
Take care of your muscles and make
stretching a part of your physical fitness routine.