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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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