Benefit your body and workout with this simple post-walk stretch routine.
Stretching is an important end to any workout as it helps to develop
your flexibility, which in turn will allow you to complete better
workouts. The only time to really derive the benefits of stretching is
after your cooldown, when your body is still warm, pliable and begging
for a good stretch.
If you run to the fridge, the TV or the locker room without stretching,
you're not only wasting a great opportunity in your program but you're
also more likely to wake up stiff and pained the next day.
Here are six stretches to keep you limber. Hold each one for 10 to 20 seconds.
Neck Stretch
Stand with feet shoulder-width apart, knees relaxed, shoulders back and
away from ears, and tailbone tucked. Place your left hand at the small
of your lower back and your right hand over the top of your head.
Gently pull your head toward your right shoulder.
Shoulder Stretch
Standing with your feet hip-width apart, knees relaxed. Extend your
left arm and bring it across your chest, left shoulder pressed down
away from your ear, and left hand relaxed. Use your right hand to press
your left elbow toward your chest and hold.
Back Stretch
Stand with your feet shoulder-width apart, knees relaxed. Extend your
arms in front of you and intertwine your fingers, palms facing out.
Tilt your pelvis slightly forward and reach your arms toward the right
side of your body, feeling the stretch down the left side of your back.
Hamstring Stretch
Stand with your feet together, arms at your sides. Cross your right
foot over your left so that your feet are parallel and together. Slowly
lean forward from your hips and reach for the ground until you feel a
stretch in back of your left thigh. Hold and then slowly roll your body
up.
Shin Stretch
Stand tall with arms relaxed and
cross your left leg over your right so that the back of your left calf
is pressed against your right shin. Press your right knee into the back
of your left so that your legs are slightly bent.
Quadriceps Stretch
Stand with your feet hip-width apart, knees relaxed. Place your right
hand on a chair or wall for balance. Bend your left knee to bring your
left foot behind you. Grab the toes of your left foot with your left
hand. Keeping your body erect and your tailbone tucked under, slowly
bring your left heel toward your buttocks. Your left knee should end up
pointing toward the ground and be aligned with your right knee. Be
careful not to arch your back.
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