How to Stretch Before Working Out

Need to know how to stretch before working out? Before you workout you should always stretch your muscles. Stretching is an important part of any workout and helps to condition the muscles and warm them up. If you do not stretch you can easily injure yoursulf during a workout and this can lead to long periods of recuperation, as well as permanent problems. Some of the most important muscles to stretch include your hamstring and buttocks, your calves, your groin and your legs.

To stretch before working out you will need:

• Stationary object such as a chair
• Towel or a mat

1. To stretch the thigh use a stationary object such as a chair, for balance. Pull one leg behind you and hold for a count of five.
2. To stretch the hips and buttocks, lie on the floor with your knees bent. Place one leg over the knee of the other and pull the leg over your body to feel the pull in your hips and buttocks.
3. To stretch your hamstring, sit on a mat with your legs open. Pull one leg into your body, leaving the other leg outstretched. Tuck the pulled-in leg close to the body and reach out to stretch over extended leg. Stretch until you feel the pull in the back of the outstretched thigh.
4. To stretch your inner thigh and groin, sit on your mat. You will need to put the heels of your feet together so your knees are open. Open knees until you feel the pull in the inner thigh.

Stretches should be done for a count of 25 to 30 second intervals. Stretches should not cause pain, so if you start to feel pain, discontinue the stretch. 

 

Resources:

Stretching guide

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

To stretch your muscles, you should be relaxed and not uptight or stiff.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• The hamstring and ankle stretch - Sitting in a chair, extend your right leg. Flex your leg and toes and lean forward until you feel the back of your leg tighten. This stretches the back of your leg. After a couple of seconds, repeat this with the other leg.
•  The Calf Stretch - Holding onto a chair and standing up straight, put your left leg behind you but keep your heel on the floor. Now bend your right knee and lean toward the chair. You should feel the calf muscle stretch. Hold for a count of ten, the repeat with right leg.
• Groin Stretch - Holding onto a chair, you should stand with your legs slightly wider than your shoulder width.  Your left foot should be facing forward and you should point your right foot at a 45 degree angle then lunge in that direction. Do not let your knee go past toes. Repeat this move then move and repeat on your left side.
• Leg Swing - Standing up straight, hold onto the back of a chair with your left hand. This will be your support. Stand to the side of the chair on your left leg, then move your right leg to the front, then to the side and finally to the back. You should tap your toe at each point then repeat this with your left leg.

Stretches should be done at the beginning of each workout and can follow-up each workout. Keeping your muscles limber and loose will help you to have better, more efficient workouts without increasing the chance of injury. 

 

 

 

 

 

 References:

stretching-and-flexibility/stretches-for-walking.php">http://www.arthritistoday.org/fitness/stretching-and-flexibility/stretches-for-walking.php