stretch!

i mentioned to a running co-worker that my legs seemed to get more sore as the day went by and he reminded me that i needed to stretch!
i had completely forgotten this step in an exercise routine, so i made him show me. apparently, you hold all of these for 15 seconds (don’t forget to do both sides!)*:
stretches.jpg
groin:
hands on a surface, back leg extended straight and front with knee bent.
thigh:
hold yourself up, grab foot with hand and push knee backwards.
hammys:
leg extended on surface, toe pointed up. bend forward at the waist.
hip (he described this one standing, but i prefer the sitting method):
sit and put an ankle up on a knee. push knee to ground while leaning forward.
calf:
place bottom of foot vertically on surface with a straight leg, gently lean forward.
i just realized this will add 2.5 minutes to the duration; i wonder if it should be done before or after the cool down walk.
*i am not a doctor. don’t blame or sue me if you hurt yourself.

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