Stretching Fallon NV
Dick's Sporting Goods
1308 West Sunset Road
Copeland's Sports Fitness Super S
5353 Meadowood Mall Cir
Reliable Ace Hardware
930 W Winnemucca Blvd
Great Basin Bicycles
1999 S Virginia St
Chris' Soccer Store
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Bicycle Bananas Dan Brown
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960 W Moana Ln
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J & R Bowling Services
670 Greenbrae Dr
The Sport Shop
S-T-R-E-T-C-H! It feels Great!
If you're a veteran to the workout scene then you probably make a point of stretching before and after your workouts especially if you've ever been left with painfully stiff muscles the next day. I learned my lesson after performing 3 eager sets of stiff-legged deadlifts for the first time. Man, did I look silly trying to get out of my car after my 1-hour commute the following morning.
However, have you ever stopped to think about the benefits of stretching before and after your workouts and even before you get out of bed?
Stretching increases the circulation of blood and oxygen to the muscles. It also releases any pent-up tension and it greatly improves your flexibility so you can perform better and with great ease. I like to compare stretching to warming up my car before I drive it. Stretching works the same way. It warms up your muscles by greatly decreasing the chances of strain, stress and injury on your cold muscles. Like a broken car is no good for your morning commute to work, a broken body is no good for your health.
Here are some of my favorite stretches. I do them whenever I can first thing in the morning and before and after workouts:
Knee to Chest (stretches the lower back, hamstrings and glutes)
- Lie on your back with your legs straight (Figure 01).
- Bend your left knee and place your hands below your kneecap (Figure 02).
- Pull your left knee into your chest until you feel a good stretch.
- Hold for 10 seconds then release and repeat with your right knee (Figure 01).
Elastic Hamstrings (stretches hamstrings and calves)
- Lying on your back, extend your right leg straight up in the air (Figure 03).
- Without bending your leg (but keeping it loose), grab your ankle (or thigh) and pull it in towards your chest (Figure 04).
- If you're not flexible, loop a towel around the arch of your right foot and hold both ends, pulling your leg toward your chest.
- Hold for 10 seconds, then release the right leg and repeat with the left (Figure 03).
The Phoenix (stretches the lower back, glutes and hip flexors)
- Lie on your stomach and place your hands parallel to your chest (Figure 05).
- Gently press against the exercise mat to lift your chest up; while keeping your hips down. Extend your arms (but keep your elbows loose) (Figure 06).
- Arch your head and neck back looking up at the ceiling (Figure 05).
- Hold for 10 seconds and release.
Post Abdominal Pain Relief (stretches the abs, pelvis to the entire body)
- Lie flat on your back with your legs outstretched.
- Raise your arms above your head.
- Stretch your arms and legs out further in opposite directions to stretch your trunk (Figure 7).
- To exaggerate the stretch point and flex your toes and fingers.
- Hold for 30 seconds.
Doorway Shoulder Stretch (stretches your shoulders and chest)
- Stand in doorway with your r...
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