How to Stretch with Proper Form
.If you play a sport then you probably already do some stretching when you first start practices and games. It is important to stretch again after you play or practic. This is the best time to improve your flexibility since your muscles are warmed up.
Warming up before you stretch helps to make your muscles more flexible. Some easy walking or a light jog for about 3-5 minutes should be enough to warm up your muscles.
Start slowly. You may not be able to touch your toes right away, but as your muscles loosen up you should see that you can reach farther and farther. Stretching too much, too soon can be painful and potentially harmful.
Once you feel your muscles reaching their limit (slight pain), hold the position for a slow count of 15. Then reach a little further and hold again for a slow count of 15.
Focus on those muscles you are stretching and feel them relax.
Hold the stretch with steady tension so you feel a constant pull in the muscles.
Be sure to do both sides.
Avoid bouncing and sharp pain. Both of these will put your muscles into reflex mode and may cause injury.
Warming up before you stretch helps to make your muscles more flexible. Some easy walking or a light jog for about 3-5 minutes should be enough to warm up your muscles.
Start slowly. You may not be able to touch your toes right away, but as your muscles loosen up you should see that you can reach farther and farther. Stretching too much, too soon can be painful and potentially harmful.
Once you feel your muscles reaching their limit (slight pain), hold the position for a slow count of 15. Then reach a little further and hold again for a slow count of 15.
Focus on those muscles you are stretching and feel them relax.
Hold the stretch with steady tension so you feel a constant pull in the muscles.
Be sure to do both sides.
Avoid bouncing and sharp pain. Both of these will put your muscles into reflex mode and may cause injury.
Sit and Reach Back Saver Stretch
Sit with one leg straight out in front of you and your toes pointing up. Bring your other foot up to your straight knee. Reach up with both hands and bring your chest forward as you bring your hands and chin towards your ankle. Looking straight ahead, hold this for 15 seconds then slowly look down to your straight knee. Hold this for 20 to 45 seconds as you point and flex your foot.
Switch sides and repeat with other leg. You should feel the stretch in the gluteals, hamstrings, latisimus dorsi and spinal erectors. Proper form is important.
Switch sides and repeat with other leg. You should feel the stretch in the gluteals, hamstrings, latisimus dorsi and spinal erectors. Proper form is important.
-------------------------Other Stretches---------------------------
Legs Together or Apart. As long as you are feeling the stretch in the correct areas then you should be making progress. If you are able to reach farther than when you started then you are improving. Try some of these other straight leg stretches. Remember to follow Proper Form
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Miami Beach
Sit with your left leg straight and the right leg crossed over your knee. Turn your shoulders and put your left arm on the outside of your raised right knee to help rotate your torso/ upper body. Keep your back stretched tall and straight following Proper Form.
Switch sides and repeat with other leg.
You should feel the stretch in the gluteal, obliques and spinal erector muscles.
An alternative to twisting is to hug the bent knee to your chest with both arms around lower leg & thigh.
Switch sides and repeat with other leg.
You should feel the stretch in the gluteal, obliques and spinal erector muscles.
An alternative to twisting is to hug the bent knee to your chest with both arms around lower leg & thigh.