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Stretching

Stretching is a very important part of your training and if done properly and after you exercise it will go a long way in helping you to avoid injury. Stretching can also lead to better posture, fewer aches and pains, especially for those of us who drive a desk all day and spend most of their working life sitting down. Stretching increases the blood flow and circulation for a healthier body and sends oxygen to your brain which some people speculate can lead to a clearer mind and sunnier moods.

When stretching you have to do it the right way, hold the stretch at the first sensation of resistance, then breathe and imagine and feel the muscle tissue becoming more supple. When you exercise your muscles will naturally tighten, stretching is an important part of returning your muscle back to their natural length.


Below are few basic stretches that we will use during our walk to run course

Back of lower leg – Calf Muscle
Toes should point forward with your knee straight and the heel of your foot should be flat on the ground and you should feel the stretch at the back of the rear lower leg.

Calf Rear View               Calf Side View

Back of lower leg – Calf Muscle
Toes should point forward with your knee slightly flexed and the heel of your foot should be flat on the ground and you should feel the stretch at the lowest part of the calf of the rear leg.

  Soleus Rear View                  Soleus Side View

 Front of Thigh
Knees should be level, supporting leg slightly bent, standing tall with your tummy in and you should feel the stretch on the front of your thigh

  Thigh Side View                   Thigh Rear View

Back of Thigh – Hamstrings
One leg in front of the other with a straight knee, place your hands on your bent knee or hips then sit back on your support leg with your bottom out and back straight, you should feel the stretch on the back of the thigh of your straight leg.

 Hamstring Opposite Side View                 Hamstring Side View

Inside Thigh – Adductors
Feet should face forward and be a little over shoulders width apart, lean to one side and bend the knee without bending at the waist, you should feel the stretch on the inside thigh of the straight leg.

 Adductors Front View                Adductors Side View