November 20, 2017

End-of-Day Total Body Stretch

Get Fit Quick Tip:

Total Body Stretch

Stretch your body into relaxation at the end of the day. Here’s how:

Begin seated with both legs out straight in front of you. Cross your right ankle over your left. Gently walk your hands forward bending your chest toward your knees. Hold for 10-20 seconds or 2 deep breaths, then release. Next, cross your left ankle over your right. Walk your hands forward, and hold for 10-20 seconds or 2 deep breaths, and then release.

 

*Consult your physician before performing exercise.

Seated Stretch Made Easy

Get Fit Quick Tip:

Seated Hamstring Stretch

If you’ve been sitting for hours without a break, ease lower body muscle tension with this seated stretch. Sit with both legs out straight in front of you. Sit up tall, bend from your hips and reach both hands toward your toes. Hold for 10-30 seconds, then release. For an extra stretch, drop your chin toward your chest.

 

*Consult your physician before performing exercise.

Stretch for Runners

Get Fit Quick Tip:

Standing Inner Thigh and Hamstring Stretch

Do this stretch for runners after your next workout. Begin standing and pull your right foot up in front of your belly button. Move your right knee to the side of your body. Hold your lower leg and ankle with both hands, keeping  your lower leg parallel to the floor. Keep your torso straight and shoulders back. Hold for 10-30 seconds, then release. Repeat pulling your left foot up in front of your body. Using both hands hold your left calf and ankle, letting your knee fall to the side. Hold for 10-30 seconds, then release.

 

*Consult your physician before beginning exercise. This stretch is for those without injury concerns.

 

 

Release muscle tension with this stretch

Get Fit Quick Tip:

Side Bend Stretch.

Release muscle tension in your back and shoulders by doing this stretch daily. Stand up. Reach both arms straight up overhead. Lean to your right and hold for 10-20 seconds, release. Lean to your left and hold for 10-20 seconds, then release.

 

*Consult your physician before beginning exercise.

After-Running Stretch

Get Fit Quick Tip:

Mid-Foot Stretch!

After your next run, do this stretch to ease sore feet and tired legs. Here’s how:

Place the ball of your foot on a object about 4 inches off the floor such as a curb, foam roller or small step. Keeping your heel on the ground and ankle straight, slowly transfer your weight onto the ball of your foot. You should feel a slight stretch along the bottom of your foot. Hold for 10-30 seconds, then release.

*Consult your physician before beginning exercise.

 

On the Trail Stretching by Nicole Bryan

If you’re heading to the hiking trails for exercise this summer. Try the following stretches after your next hike. The following stretching series is for those without injury or illness concerns, perform at your own risk.

Standing Figure-4 stretch: Cross your left ankle over your right knee. Bend from your hips and sit back feeling a stretch in the left leg. Hold on to a stable object for balance. Release. Repeat the stretch crossing your right ankle over your left knee.

Standing Hand-to-Ankle stretch: Bend your right leg leg and hold your ankle behind your body feeling a stretch in the front of your thigh. Release and repeat bending your left knee and holding your left ankle.

Standing Lunge stretch. Step back with your right foot about three feet behind your left. Push your right heel down and bend your left knee until you feel a stretch in the calf of the back leg. Release and repeat stepping back with your left foot.

Standing Hamstring stretch. Place your right foot into an object about knee-height. Lift your chest and pull up your toes of your right leg until you feel a stretch in the back of the thigh. Release the stretch. Now place your left foot forward and up on an object about knee-height.
Stretching after your hike is a nice transition from exercise to rest. Hold each stretch for 10-30 seconds and never stretch into pain. Perform each stretch 1-3 times per leg. Add deep breathing into your stretching regime. Inhale deeply while moving into each stretch and exhale while relaxing further into the stretch.