March 18, 2019

Feel-Good Leg Stretch

Get Fit Quick Tip:

Standing Hamstring Stretch

Do this feel-good leg stretch after your next walking or running workout. Here’s how:

Begin standing straight facing a step, chair or railing. Lift up your right leg and place on object. Keeping your back straight, bend forward from your hips feeling a gentle stretch in the back of your right leg. Hold for 10-30 seconds, then release. Repeat the stretch with your left leg up. Bend forward slightly and hold for 10-30 seconds. Release.

 

*This stretch is for those without injury or balance concerns.

Seated Stretch

Get Fit Quick Tip:

Seated Hamstring/Low Back Stretch!

To reduce muscle tension in your back and legs, do this seated stretch. Here’s how:

Begin seated with your feet flat. Inhale, and walk your hands down your legs to the floor. Exhale, and walk your hands back up your legs to return to your seated upright position.

*Consult your physician before performing stretch. This stretch is not for those with injury concerns.

Standing Side Stretch

Get Fit Quick Tip:

Standing Side Stretch

Do this full body stretch daily to release muscle tension. Begin standing. Reach your right arm straight up overhead, gently lean to your left. Hold for 10-30 seconds or 3 full breaths, then release.  Next, reach your left arm straight up overhead, lean to your right. Hold for 10-30 seconds or 3 full breaths, then release.

 

*Consult your physician before performing exercise.

Standing Hip Stretch

Get Fit Quick Tip:

Standing Hip Stretch

Do this post-run standing stretch to ease tired legs.

Stand on your right leg only. Cross your left ankle over your right knee, bend both hips and sit back into the stretch. Hold on for safety and balance. Hold the stretch for 15-30 seconds, then release. Repeat crossing your right ankle over your left knee, bend both hips and sit back feeling a gentle stretch in your tights and hips.

 

*Consult your physician before performing exercise.

Add this stretch into your workout

Get Fit Quick Tip:

Lying Hamstring Stretch!

Add this hamstring stretch into your workout. Stretching your hamstrings can reduce stress on the low back. Flexible hamstrings allow you to sit, walk, stand and function in neutral posture and proper spinal alignment. Here’s how to do it:

Lie on your back, with the back of your leg close to a door frame or wall. Place your right heel up on the door frame, keeping your knee straight. Extend your left leg straight out on the floor. Inhale and pull your toes down toward the floor. Exhale and hold for ten to thirty seconds, then release. Repeat placing your left heel up on the door frame, keeping your knee straight. Inhale, pull your toes down toward the floor. Exhale, hold for ten to thirty seconds, then release.

 

*Always consult your physician before beginning exercise.

Post-Walking Stretch

Get Fit Quick Tip:

Post-Walking Stretch

After you’ve completed your walk or run, perform a Standing Lunge Stretch to maintain mobility of your ankle.

Stand facing a wall or post. Place both hands on the wall about chest-level. Step about 18 inches back with your right foot. Push your right heel down, and bend your left knee slightly feeling a stretch in your right calf muscle. Hold for 10 to 20 seconds. Release and return to your starting position. Repeat the stretch by stepping back with your left foot. Hold for 10 to 20 seconds, and release.

 

*Consult your physician before performing exercise.