| Stretching is an important part of any workout routine. | | | | feel a stretch in the front of the leg/hip. Switch legs. |
| It helps increase your flexibility and reduce your | | | | Inner Thigh Stretch-Sit on floor with feet pressed |
| chances of injury. Stretching is a natural activity often | | | | together. Keeping abs in, lean forward until you feel a |
| performed without thinking by most people and many | | | | gentle stretch in your inner thighs. |
| animals. Stretching often occurs right after waking | | | | Piriformis stretch is responsible for lateral rotation of |
| from sleep, after long periods of inactivity, or after | | | | the hip. It is particularly important to athletes who have |
| exiting confined spaces. Stretching exercises are | | | | to change route such as tennis players and running |
| thought to give you more freedom of movement to | | | | backs in football. But though runners run straight ahead, |
| do the things you need to do and the things you like to | | | | keeping the piriformis muscle loose is important for |
| do. Stretching exercises alone will not improve your | | | | overall flexibility. Lying on your back, cross your legs |
| endurance or strength. General static stretching | | | | just as you might while sitting in a chair. Spine Twist |
| exercises that could form part of the cool down | | | | stretch exercise-Lying on the floor, place right foot on |
| program at the end of a training session when | | | | the left knee. Using your left hand, gently pull your right |
| stretches are held for 10 seconds or to improve the | | | | knee towards the floor, twisting your spine and keeping |
| mobility and range of movement when stretches are | | | | left arm straight out, hips and shoulders on the floor. |
| held for 30 seconds. | | | | Multiple stretching exercises should be used to gain the |
| There are many exercises for Stretch. Knee to chest | | | | full effects of stretching. Stretching exercise may not |
| from above position, straighten one leg and pull the | | | | be enough to prevent all types of injury. |
| other knee into your chest until you feel a stretch in | | | | Stretching Exercises Tips |
| your hip. Quadriceps stretch is the muscle in the front | | | | 1. Do not stretch to the point of pain. |
| of the thigh, important for lifting your knees and | | | | 2. Do not bounce up and down while stretching. |
| increasing your speed. It is the "quads" that often go at | | | | 3. Your breathing should be slow and under control. |
| the end of marathons, causing runners to come | | | | 4. Breathe slowly as you hold the stretch. |
| shuffling across the finish line because they have a | | | | 5. Always breathe naturally. If you are unable to do this |
| hard time lifting their feet off the ground. In lunge | | | | - then ease up on the stretch a bit. |
| position, rest back knee on the floor, with front knee at | | | | 6. Avoid the no pain, no gain mentality. |
| 90 degree angle, abs in. Gently press forward until you | | | | 7. Do not hold your breathe. |