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It doesn’t matter if you’re doing a cool-down
stretch or a warm-up stretch; all stretches are basically
the same. Even if you’re just working your legs or just
your arms make sure you always stretch out your whole body.
You might indirectly work other parts of your body without
even knowing it. And make sure that you ALWAYS STRETCH, because
it might be tempting to skip the stretch and just hop on a
machine. Your muscles need to be prepped up or else you may
be sore the next day or the day after that.
Here are some stretching suggestions:
Thigh Stretch
• Starting position: Grasp with foot behind you. (You
may want to hold onto a chair or wall balance.)
• Try to touch your heel to your buttocks.
• Pull back so that you feel the pull on the front of
your thigh. Keep lower back straight. That is, don't arch
your lower back.
• Repetitions: Repeat this several times on each leg.
Leg Stretch
• Starting position: Sit with the bottom of your feet
touching each other.
• Grasp your ankles and try to push your knees to the
floor. You can lean over.
• Repetitions: Repeat this several times.
Calf Stretch
• Starting position: Stand facing a wall (about two
feet away) with your hands against it.
• Keeping your body straight with heels on the floor,
lean to the wall. Your heels should remain flat on the floor.
• Repetitions: Hold this position for several second,
rest, and repeat. If you do this easily, move farther away
from the wall.
Leg and Trunk Stretch
• Starting position: Sit on the floor with your feet
out in front of you.
• Slowly grasp as far down your legs as you can with
your hands and pull your upper body down, trying to touch
your stomach to your thighs (top of head toward feet, keeping
legs straight).
• When you get as far as you can, hold that position
for a count of ten.
• Repetitions: Repeat this several times, going further
each time. Remember to use a slow steady pull. Do not bounce.
Side Bends
• Starting position: Stand with your feet apart, right
arm above your head next to your ear and the left arm at your
side.
• Bend to the left, sliding your left arm down your
left, right arm still by your ear. Feel the pull on your right
side as you do this.
• Repeat this action to the right side, sliding your
right arm down your left leg, left arm by your ear. Fell the
pull on your left side.
• Repetitions: Do this slowly, twice on each side several
times.
Back Reach
• Stand comfortably.
• Grasp both hands behind your back.
• Keeping your arms straight, bend over and try to put
your hands over your head.
• Go as far as you can, hold that position, and then
rest.
• Repetitions: Repeat periodically throughout your exercise
period.
Back Clasp
• Starting Position: Sit or stand.
• Put your right hand over your right shoulder and your
let h and under your left arm--that is, behind you.
• Try to grasp hands. If your hands don't quite reach
each other, use a book, towel, or other object to clasp onto.
• Try this on both sides.
• Repetitions: This should be executed several times,
a few times through your workout if you like.
Head Roll
• Starting position: Sitting comfortably, concentrate
on relaxing your shoulders.
• Roll your head to the right a few times and to the
left a few times. This should be done slowly.
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