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Stretching Tips
By warming up before any physical activity, not only can you improve your performance, you also reduce the risk of injury. Start your workout session by doing a light form of exercise for about 5-10 minutes. Stretch your muscles following this 5- to 10-minute warm-up.
Cool down
After your workout, spend another 5-10 minutes cooling down to lower your heart rate. Your cool-down should include 5 minutes of cardio exercise at a slower pace, and 5 minutes of gentle stretching, once your breathing returns to normal. By cooling down, you can help to reduce the risk of injuries and muscle soreness from your workout.
Stretching Exercises
Remember these stretching tips when doing the following exercises:
Bouncing while stretching is not effective and could cause injury.
Stretch to the point where slight tension, not pain, can be felt.
Never stretch torn or injured muscles unless you have consulted with your doctor.
Hold each stretch for 20-30 seconds.
Return to starting position.
Always repeat to both sides, when applicable.
Thighs
Stand on your left foot, next to a wall for support.
With your right hand, pull the heel of your right foot toward your buttocks.
Hold for 20-30 seconds.
Hamstrings
Sit on the floor with your legs in a straddle position.
Extend your arms out in front of you and slowly lean over, bringing your chest down toward the floor.
Hold for 20-30 seconds.
Calves
Lean against a wall with both hands.
Stretch your right leg straight behind you, keeping your foot flat on the floor.
Bend your left leg at the knee and lean into the wall.
Hold for 20-30 seconds.
Buttocks
Lie on your back and bring your right knee up toward your chest; hold with arms.
Hold for 20-30 seconds.
Shoulders and Chest
Stand with your feet shoulder-width apart, chin down and hands clasped behind your back.
Pull your shoulders down and back so that your shoulder blades are touching.
Tighten your abdomen; don't arch your lower back.
Hold for 20-30 seconds.
Lower Back
Lie on your back on the floor.
Bend your legs at the knees at a 90-degree angle.
Roll both knees over to the ground on the right; keep your shoulders on the ground.
Hold for 20-30 seconds, return to the start position.
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