Do you know when and how to
stretch?
Watch the next videos:
Stretch before running - Warm up:
Stretch after running - Cool down:
And now, some images:
For better
undertanding, read the next multiple-choice questions:
Sit on
the floor with one leg straight in front of you and the other leg bent (with
the sole of the foot touching the inside thigh of the outstretched leg).
Keep
your back straight and lean forward from the hips. Slide your arms forward
toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold
for 15 seconds and repeat with the other leg extended.
b)
Quadriceps Stretch
c)
Biceps Stretch
d)
Triceps Stretch
Bend
your left leg and bring it toward you. Grasp your left knee gently with your
right hand and pull it slightly down and to the right until you feel a stretch.
Turn your head to the left. Your right leg should stay flat on the floor. Hold
for 10 seconds and repeat with the other leg.
b)
Quadriceps Stretch
d)
Deltoids Stretch
Lay flat
on the floor with knees bent. Use your hands to pull them toward your chest.
Lift your head and shoulders off the floor until your head is approximately six
inches (15cm) from your knees. Cross your ankles. Gently rock yourself back and
forth in this position for 30 seconds.
a)
Low back Stretch in the Warm up
b) Low back Stretch in the Cool Down
c)
Low back Joint Mobility
d)
Low back Explosive Movement
Lie on
your right side with your right knee bent at a 90-degree angle. Bend your left
leg and hold onto the ankle with your left hand. Gently pull your left heel in
toward the left side of your butt.
As soon
as you feel a stretch in your left quad, slowly lower your left knee toward the
floor behind your right knee. Hold for 10/15 seconds and repeat with the other
leg.
a)
Hamstring Stretch
b)
Gastrocnemius Stretch
d)
Soleus Stretch
Stand an
arm's length away from a wall with your feet shoulder-width apart. Slide the
left foot back approximately 18 inches (50 cm), keeping the knee straight and
both heels flat on the floor. Bend your right knee and slowly move your pelvis
forward until you feel a stretch in the calf and Achilles of the left leg. Hold
for 10/ 15 seconds and repeat with the other leg.
b)
Gastrocnemius Stretch
d)
Soleus Stretch
Stand
leading with your right leg. Bend forward at the waist and place your hands on
the ground (V formation). Keep your right knee slightly bent and your left leg
straight. Make sure your left foot is flat on the ground.
b)
Gastrocnemius Stretch
d)
Soleus Stretch
Place
your left hand on your partner's left shoulder. Reach back with your right hand
and grab the front of your right ankle. Bring your heel to buttock. Make sure
your knee is pointed down toward the ground. Keep your right leg close to your
left.
a)
Gastrocnemius Stretch
c)
Soleus Stretch
d) Quadriceps Stretch
Sit on
the ground with your right leg extended out in front of you. Bend your left
knee and rest the bottom of your foot on your right inner thigh. With a
straight back, try to bring your chest toward your knee. Do not round your
back. If you can, reach down toward your toes and pull them up toward your
head.
a)
Gastrocnemius Stretch
b)
Hamstring Stretch
d)
Latissimus dorsi / Lats Stretch
Remain
seated on the ground. Spread your legs evenly apart. Slowly lower yourself to the
center with a straight back. You want to feel a stretch in the inner thigh. Now
reach toward the right with the right arm. Bring your left arm overhead the
stretch over to the right.
a)
Trapezius / Traps Stretch
b) Hamstring Stretch
c)
Inner Thigh / Adductor Stretch
d)
Latissimus dorsi / Lats Stretch
Lunge
forward leading with your right leg. Drop your left knee down to the ground. Placing
your hands on top of your right thigh, lean forward with your hips. The hips
should be square with your shoulders. If possible, maintain your balance and
lift back for the left ankle and pull your heel to your buttocks.
a)
Trapezius / Traps Stretch
b) Hamstring Stretch
c) Pectoral / Pecs Stretch
d)
Hip Flexor Stretch
Stand
upright. Bend over and attempt to touch your toes while keeping your knees
straight. Continue until a gentle stretch is felt behind the knees
a)
Trapezius / Traps Stretch
b)
Hamstring Stretch
c) Pectoral / Pecs Stretch
d) Hip Flexor Stretch
Stand
upright. Spread your legs shoulder distance apart. Slowly lean to your right
while bending your right knee. Keep your left leg straight. Continue until a
gentle stretch is felt in your inner left thigh.
a)
Trapezius / Traps Stretch
b)
Adductor Stretch
c) Pectoral / Pecs Stretch
d) Hip Flexor Stretch
To
stretch your … muscles in the front of your thighs, stand up and hold onto
something stable. Bend one knee up and grab your ankle with one hand. Hold your
leg up for 10/15 seconds.
a)
Trapezius / Traps
b) Adductor
c)
Quadriceps / Quads
d) Hip Flexor
