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Pictures of Stretch Exercises

Posted Nov 17 2008 9:07pm
For a discussion of stretching, read my stretching page. Remember the cardinal rule of stretching: You should feel no pain, that is, don't stretch so hard that you injure yourself! It's OK to feel stiffness while you stretch, but not pain as in "injury". When you stretch, hold each position for 10 - 20 seconds and then relax. Repeat as many times as you'd like. However, don't do a lot of stretching before a race, because the stretching will sap your strength. Be gentle with your muscles if you stretch before you run, because your muscles are cold.

Note: One stretch that I do is not illustrated in this page. The stretch is called the "furniture lift". With your runningshoes on, place your toe under the edge of a sofa or heavy chair and lift up with your toe as if you were attempting to move the furniture. The purpose is not to actually move the furniture but to put stress on your shins. Hold the stress for 10-20 seconds and then relax. Repeat using the other toe, and repeat the sequence several times.




Both calves


Right calf


Left calf


One Soleus




Other soleus


Left quad


Right quad


Left ham




Right ham


Right ITB, slight lean to left


Left ITB, slight lean to right


Left buttock, pull knee to right




Right buttock, pull knee to left


Inner thigh & knees


Outer thigh & knees


Toe press, knees & anterior muscles




Other toe press, knees & anterior muscles


Leg lift, left quad


Leg lift, right quad


Situp up, arms straight




Situp down, arms straight


Relax back


Lower back, pull both knees on chest


Lower back, pull knee, raise head




Lower back, pull other knee, raise head





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