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Stretching safely


Stretching can be a key part of your exercise regimen. Stretching may increase flexibility and improve the range of motion of your joints. Before stretching, warm up with five to 10 minutes of light activity. Better yet, reserve stretching for after a workout. Keep stretching gentle. Don't bounce. If you feel pain, you've stretched too far. Hold a stretch for about 30 seconds, then switch sides and repeat. If you have a problem area or the stretch is particularly helpful for pain or discomfort, you may benefit from repeating the stretch. If you have any health conditions or injuries, talk to your doctor or physical therapist about which stretches are right for you.

Calf stretch

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:
  • Stand at arm's length from a wall or a piece of sturdy exercise equipment.
  • Place your right foot behind your left foot.
  • Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.
  • Hold your back straight and your hips forward. Don't rotate your feet inward or outward.
  • Hold for about 30 seconds.
  • Switch legs and repeat.
  • To deepen the stretch, slightly bend your right knee as you bend your left leg forward.
Hamstring stretch

Your hamstring muscle runs along the back of your upper leg. To stretch your hamstring muscles:
  • Lie on the floor near the outer corner of a wall or a door frame.
  • Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.
  • Gently straighten your left leg until you feel a stretch along the back of your left thigh.
  • Hold for about 30 seconds.
  • Switch legs and repeat.
  • As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or door frame.

2 Comments to Stretching safely :

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Buy Avastin on Wednesday, December 11, 2013 1:51 AM
It's really nice information provided by you. Nice topics and nice information. Thanks for sharing this with us.
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Commercial Gym Equipment on Tuesday, November 01, 2016 5:45 AM
Sure. I am also agree with you. massage dose body and mind good. Thank you for interesting topics.
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