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a woman's guide to running in Gainesville
>How To Stretch Properly




REMEMBER:

-Stretch at the beginning and end of every run

-Hold stretches for 15-to-30 seconds

-Inhale through your nose, exhale through your mouth







Calf Stretch

Stand up straight and place both of your hands on the wall, with your arms fully extended. Take one step back with your right foot, and put that same foot flat on the floor. Gradually lean into the wall to feel the muscle begin to pull. Repeat this process with your left leg. Hold the stretch for a minimum of 10 seconds, and increase your time until you feel comfortable with the stretch.


Quadriceps

Stand up straight with your left hand on the wall. Pick up your right leg so that your right heel is coming towards your right buttocks. Hold your ankle or heel with your right hand. Repeat this process with your left leg. Hold the stretch for a minimum of 10 seconds, and increase your time until you feel comfortable with the stretch.


Hamstrings

Sit on the floor with your legs crossed and tucked in. Extend your right leg straight in front of you, and keep your left leg tucked in. Extend your arms toward the toes of your right leg as far as you can reach. Repeat this process with your other leg. Hold the stretch for a minimum of 10 seconds, and increase your time until you feel comfortable with the stretch.


Groin

Stand with both legs spread about twice your shoulder-width apart. Reach hands towards your toes on the right leg, then reach straight down with hands on corresponding toes, and finally reach hands towards your toes on your left leg. Hold the stretches for a minimum of 10 seconds, and increase your time until you feel comfortable with the stretch.


Lower Back and Outer Thighs

Sit on the floor with both legs stretched in front of you. Pull your right knee in so that your right leg is bent, and shift your right foot to the left side of your left knee. Twist your torso to the right and look over your shoulder. Place your left elbow on the right side of your right knee and hold. Put your left leg over the right leg to stretch your other side. Hold the stretches for a minimum of 10 seconds, and increase your time until you feel comfortable with the stretch.





This site created by Jaime Weisser, 2008.