More Speed: Straight-leg Stretch
Loosening up the hips and hamstrings can extend your stride, while letting your muscles perform more explosively. Tapping into these two advantages lets them work together, enabling your legs to cover more distance using the same amount of effort. Stand in front of a sturdy object that offers several heights on which to rest your foot. (A ladder is best, although you can use a variety of sturdy objects of varied heights to accomplish the same thing). Extend one leg out and place your heel high enough on the object to feel a stretch. Don't feel compelled to lean forward or bend your knee. This will only take part of the emphasis away from the hamstrings and onto your lower back. Hold for 10 seconds, then switch feet to work the other leg.

More Strength: One-arm Shoulder Pull
This stretch doesn't build muscle; it simply gives you more access to what you already have, by keeping the small stabilizers within the shoulder joints limber. This increases your range of motion so your arm can pull back farther. Loosening up this area allows for a wider range of motion, letting your arm capitalize on additional muscle tissue to power your arm whenever you throw, swing or pull with your arm. Raise your right arm over your head, then bend your elbow so your hand drops below your head. Place your left hand behind your right elbow and gently pull your right arm over and down as far as is comfortable. Hold for 10 seconds, then repeat the stretch with the other arm.

More Stamina: The Plough
This two-part stretch allows you to draw in more oxygen than usual by stretching the abdominal muscles surrounding the diaphragm, allowing it to expand easier. All this additional air fortifies the blood with more energy-rich oxygen for additional endurance afterward. The move also constricts your breathing temporarily, so you become more aware of how much farther your lungs are capable of expanding. Lie flat on your back on a mat with your arms across your chest. Bend your knees and draw your legs up and over your body until your toes touch the ground a few feet behind your head. Hold this position for 20-30 seconds, then slowly roll back into the starting position. (Be very careful when rolling back to the starting position as you do not want to strain the back or the neck.) Next, slide your hands down to your stomach and begin to slowly inhale as deeply as possible. Your belly should rise, not your chest. Finish the stretch by taking 10-12 deep, controlled breaths to expand the lungs.

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed