Monday, April 22, 2013

S Is For...Stretching

FOR the love of Pete, do not forget to stretch at least once a day (or more if you prefer).  

Dynamic and static stretches are essential to do before and after a run.  Dynamic stretches will activate and loosen up your leg muscles, getting you ready to run. Static stretches can help lower your heart rate after a run, they will also lessen your risk of injury and muscle soreness.

Here are 2 dynamic stretches to do to get ready for a run...

PRE-RUN

LEG-SWINGS...First thing you want to do is hold on to something, then stand on one leg and swing the other leg forward and back around 20 times, then swing that same leg side to side 20 times.  Repeat on the other leg. Make sure you get the full range of motion.


WALKING-LUNGES...Take a large step forward with your right leg, and bend the knee until your thigh is parallel to the floor and knee is aligned with your ankle. Push back upward, draw your left foot even with your right and step forward with the left. Try to keep your walking lunges fluid, and focus on proper form. Do as many as you are comfortable doing...approx 10 per leg.

Here are 3 static stretches for after you run...

POST-RUN...

KNEELING HIP-FLEXOR AND HAMSTRING...

STANDING QUAD...

STANDING CALF...

I've heard that yoga is also a great way to get in some stretching or Pilates even.  Enjoy the rest of your day sweet blogging friends of mine, blessings.

  • Do you stretch daily, weekly, monthly or not at all?
  • Does the term stretching mean that you reach across the dog/cat for the remote control, or ice cream way in the back of the freezer? 

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. "Limitations only exist if you let them" © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

12 comments:

  1. I ALWAYS forget to stretch every day! I really need to work harder on that! Good reminder!

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    Replies
    1. Yes, I forget all the time as well Cassie! Blessings

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  2. I try to stretch as soon as I wake up no matter what I'm doing that day. It always makes me feel better.

    ReplyDelete
    Replies
    1. I wish I'd remember to do that Brandon...lol! Blessings bud!

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  3. All great advice...those are all stretches I do before a run, along with the foam roller!

    ReplyDelete
  4. I've gotten out of the habit of stretching and need to get back into it. Too sedentary lately.
    From AtoZ
    Jagoda

    ReplyDelete
  5. I'm a walker, not a runner, but stretches are good for walkers, too. But I confess I often forget.
    Kathy @ Swagger Writers

    ReplyDelete
  6. Shannon, am a big believer in stretching for warm-ups/cool-down,flexibility and to relieve tension. Thanks for sharing the tips and pictures - most helpful! Sending smiles :)

    ReplyDelete

I'm so happy you stopped by...can't wait to hear all you've got to say! Blessings and hugs!

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