A Guide To Stretching
Strength Training & Cardio in The Soko
| It can be tedious, but stretching your muscles is imperative to a strong workout. Kelly Vance tells you how to do it right. |
 In our efforts to get in and out of the gym, we often bypass one very important part of working out – stretching. It’s easy to skip. After all, you figure you’re done and you’re tired and you just want to go home. Why bother to stand around and stretch, you ask?
Stretching reduces muscle soreness, reduces risk for injury, improves circulation and increases flexibility. Then of course there is a bonus – stretching after a workout just feels good!
When to Stretch
Fitness professionals used to advocate stretching before and after a workout. However, recent research has proven that stretching prior to a workout may cause muscle damage. The muscle tissue hasn’t been warmed up yet and stretching may pull muscle fibers too far and cause an injury. Save your stretching as a luxurious treat at the end of your workout.
Stretching isn’t hard and it doesn’t have to take up a lot of your time. Just factor in an extra five to 10 minutes for your stretches. You should ease into each stretching exercise and take your time. Do not bounce. Allow your body to relax in each stretch. The act of stretching should be slightly uncomfortable but not painful. Aim to hold each stretch for 30 seconds and your muscles will thank you.
Getting Started
For those of you who want to make the most of your stretches, you must know the right way to do it.
Hamstring Stretch
With feet about shoulder-width apart, fold at the waist and let your upper body hang. Reach your arms toward your feet and you should feel a pull in the back of your legs. Hamstrings tend to be tight so don’t be surprised if you can’t go very far. Take deep breaths and see if you can’t reach a little further towards the ground.
Chest Stretch
Interlace your fingers together behind your back. Squeeze your shoulders together and you should feel the stretch in your stretch. Take several deep breaths while holding the stretch.
Back Stretch
Clasp your hands in front of you at chest level and pull your arms forward. You should feel some distance between your shoulder blades. Hold the stretch and take a few deep breaths.
Shoulder Stretch
Place one arm across your chest. With your other arm, pull gently until you feel a stretch. You may need to position your arm higher or lower on your chest until you feel the best stretch.
Quadricep Stretch
You may want to do this stretch near a wall or a chair for balance. Bend your right leg behind you until you can grasp your right foot with your right hand. Gently pull your foot closer to the body until you feel the stretch. For an even deeper stretch, activate the quadriceps and push forward for a little resistance. Repeat with the left leg.
Bicep Stretch
Reach your right arm out in front of you with your palm facing up. Using your other hand, pull your fingers back towards your body until you feel the stretch. Repeat with the left arm.
Tricep Stretch
Place your right hand on the back of your neck. Place your left hand on your right elbow and gently pull towards the left side of your body. For a deeper stretch, activate your right tricep and push to the right while your other arm pulls to the left. Repeat with the opposite arm.
Calf Stretch
While wearing athletic shoes, place the ball of your right foot on a wall. Bend your right knee slightly and lean in towards the wall. If you don’t feel a stretch in your right calf, try adjusting the angle of your foot on the wall. Repeat with the left side.
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stretch it out
Stretching is a relaxing way to top-off any workout. Your muscles are still warm and it’s the optimal time to stretch and increase flexibility. Be good to your muscles and they will be good to you! | | |
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