Stretching is one of the MOST vital things to do before exercise. I have included some pictures of me doing my STRETCHIES before my walk. The 1st one on the left is the hamstring stretch, this is a great stretch for flexibility. #2 is the upper thigh stretch and hip flexer. The thigh is one of the biggest muscles in your body and the hipflexer allows you to do your walk and/or run. #3 is the alternating calf stretch, I do this at my door step or on the curb. Make sure that the balls of your feet are at the edge of the step. Alternate right and left. For maximium flexibility try picture #4 with both heels going down the step as far as they can go without hurting yourself. #5 is the shin stretch, just go on your tippy toes. For a more advanced move alternate between stretch #4 & #5. I usually hold on to the wall for balance.
All these stretches should be held for at least 5-10 seconds each. Alternate sides (right and left) for equality on both sides. ABSOLUTELY NO BOUNCING!!! Stretch and hold until it is a little bit uncomfortable but not painful. If you are in absolute udder pain, that is not good. Stretching should take about 4-6 minutes before and after your workout.
1 Mile = 15:33:58
All these stretches should be held for at least 5-10 seconds each. Alternate sides (right and left) for equality on both sides. ABSOLUTELY NO BOUNCING!!! Stretch and hold until it is a little bit uncomfortable but not painful. If you are in absolute udder pain, that is not good. Stretching should take about 4-6 minutes before and after your workout.
1 Mile = 15:33:58
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