Ways in Stretching

Is stretching important?  Before and after doing some exercise, it is very important that you do some stretching.  It has been part of the routine.  Stretching is some sort of warming up (before exercise) and cooling down (after exercise).  Why is it important? This will help avoid injuries and muscle pain.  But do not over-do stretching nor do not stretch those injured muscles. 

Toe Touch: Stand flat footed and slowly bend at the waist reaching down toward your toes. Don't lock your knees, but keep your legs straight and hold for 30 seconds.

Hamstring Stretch: Sit with one leg extended and the other bent so the bottom of the foot is against the stretched out thigh. Stretch forward toward your toe for 30 seconds and then repeat with the other leg.

Calf Stretch: Facing a wall, place your hands against it and put one leg in front of the other. Keep the back leg straight but bend the forward leg, stretching the calf and Achilles tendon. Hold for 30 seconds.

Head Roll: Rotate your head to the right, the left, back and forward for 10 seconds each. Shoulder Lift. Alternately lift each shoulder up toward the ear for 20 seconds each and then lift both shoulders together for 20 seconds.

Quadriceps Stretch: Stand on one leg (you can use a wall or chair for balance) and bend the other leg up behind you with your heel to your bottom. Try to keep your body as straight as possible. Hold for 30 seconds on each leg.

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