Race For Life - stretches
5-MINUTE STRETCHES
Doing stretches before you exercise isn't very effective as stretching works best when you are really warm, so save them for after you finish. Don't rush out of the house, start with five minutes limbering up shoulders, back, hips, knees and ankles or begin every exercise session with five minutes gentle walking. We really recommend you do these 5 stretches after every training session. You need to do each of the 5 stretches on both sides. Hold each stretch for at least 20 seconds. The simple rule is if you cannot feel it you are not stretching, so take it just to the point of tension then hold.
5 ESSENTIAL STRETCHES
QUADRICEPS
Stand up straight with your feet shoulder-width apart. Lift your right heel towards your bottom, taking care not to lock your left knee. To increase the stretch, gently push your right hip forward. Change legs & repeat.
SIDE STRETCH
Start by crossing your right leg over to the left, lean to left and then stretch your right arm above. Change legs & repeat.
GLUTES
Stand with your feet shoulder-width apart. Place your right ankle across your left leg, just above the knee. Using a table or chair for support, drop your bottom to create a right angle with your left leg. You should feel a stretch in your right buttock. Change legs & repeat.
CALVES
Holding onto a support such as a chair or desk, stand with your feet a stride length apart. Your front knee should be bent and your back knee straight. Push your back heel into the floor to stretch your calf. To stretch your lower calf, bend your back knee towards the floor. Change legs & repeat.
HAMSTRINGS
Stand with your feet parallel, about a foot apart. Keep your front leg straight and bend your back leg. Push your hips back &
away from your front foot. You should feel a stretch in the hamstring of your straight leg. Change legs and repeat.
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By Anna Penniceard
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