Why stretch before and after a workout?
- Stretching primes the muscle for the activity you are about to perform so that you can live your everyday life without injury.
SAMPLE STRETCHES
Bent over lower back stretch:
- Hold onto the back of a chair or stable surface around hip height and lock your knees.
- Bend forward from the hips, using the chair as a support.
- Try to imagine showing your butt proudly to everyone behind you. You will start to feel the stretch right around the back of the legs. Depending how tight or flexible you are, you will feel it higher or lower on the leg.
- Make sure that you bend from the hip and keep your back as straight as you can by keeping your head up and looking forward.
- As you start to find this less challenging, try the same stretch but with your legs crossed and both feet on the floor.
- Repeat 2 or 3 x’s for 20 seconds.
Standing hamstring stretch:
- Raise your leg on top of an elevated surface, no more than 18″ high, flex your ankle by pulling your toes towards your face.
- Then bring your chest towards the knee while keeping your back straight and bending from the hips. Be sure not to bend your raised knee.
- All stretches should be static, which means still and steady not jumpy and bouncy. Hold each stretch for 15 to 20 seconds at a mild discomfort.
- Repeat 2 to 3 times for 20 seconds for each legs.