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EXERCISE TO STAY FIT: STRETCHING
Regular stretching will promote circulation, reduce muscle tension, improve coordination, and help prevent injuries. The best time to do stretching exercises is after you've cooled down - you especially need to stretch your calves and hamstrings. Muscles benefit more by being stretched after they have been warmed up and exercised: Warmer muscles are more pliable and therefore more easily stretched, and movement increases blood flow to the muscles, thereby increasing the muscle temperature.
Hamstring stretch
Place one foot on a low support in front of you. Bend from the hips, keeping your back straight. Press hand on thigh until you feel a stretch in the back of the thigh and behind the knee.
Shin and calf stretch
Flex and point foot and make circles with the ankle. This stretch is helpful in preventing shin-splints.
Calf stretch
a. Begin by standing and facing a wall. Place hands on the wall at shoulder height and
width. Keep your back straight.
b. Place right food forward, left foot back (keep toes pointing straight ahead).
c. Shift weight onto left leg, keeping heel on the floor. Lean toward the wall to increase
stretch. Go only to the point of resistance, then hold for 10 to 15 seconds,
d. Change legs. Repeat 2 times for each leg.
Achilles-tendon stretch
a. Begin by standing and facing a wall. Place hands on the wall at shoulder height and
width. Keep back straight.
b. Place left foot forward, right foot back.
c. Bend knees slightly, keeping heels on ground.
d. Feel the stretch near the back heel. Hold for 10 to 15 seconds.
e. Repeat on other leg.
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