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Stretching Exercises
It is important to stretch before training, no matter how intense the
training will be. It is easier to stretch the muscles when they are
warm. Warm up by running for 5 to 10 minutes and then stop and
stretch as follows 5 times for 10 seconds or more on each leg.
Continue to stretch even after training. Do it again after you work
out.
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1. Stretch down
Bent your knees slightly and slowly bend your body to relax your
back and shoulders. And try to touch your toes with your hands.
Hold for 10-15 seconds, then relax. Repeat 3 times. (see figure 1)
2. Hamstring stretch
Sit on a clean seat cushion and straighten one leg. Bring the other
leg in close to the inside of the leg. Try to touch your toes with your
hands. Hold for 10-15 seconds, then relax. Repeat 3 times for each
leg. (see figure 2)
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3. Calf and hamstring stretch
Stand with two hands on a wall or tree. One foot is behind. Keep
your hind legs straight and on your heels, leaning against a wall or
tree. Hold for 10-15 seconds, then relax. Repeat 3 times for each
leg. (see figure 3)
4. Quadriceps stretch
Keep balance with right hand to hold the wall or table. Then extend
your left hand backward. Hold your left ankle and slowly pulling
toward your hips until you feel tension in front of your thighs
muscles. Hold for 10-15 seconds, then relax. Repeat 3 times with
each leg. (see figure 4)
5. Sartorius muscle (muscle of the inner thigh) stretch
Sit with your feet facing each other and knees facing out. Grab both
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feet with both hands and put toward the groin. Hold for 10-15
seconds, then relax. Repeat 3 times. (see figure 5)
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