Fitness
Your body will thank you.
Its also a good way to help ensure you dont get injured.
If youre about to docardio, stretching will help toimprove your range of motion and balance.
Moral of the story?
Your body and your workout will be better off if you properly stretch your legs first.
- Start by standing with your feet together.
Step back with your left foot.
Return your left leg to the starting position.
Focus on slow and controlled movements.
Quality over quantity, Martinez says.
Complete 10 lunges on each side.
Step your right leg slightly forward withtoes pointed up.
Return to standing.
Step forward with your left leg with toes pointed up.
Sweep your hands down towards your feet again.
Feel the stretch in your hamstring.
you might walk forward doing this as a continuous motion.
Aim for 10 sweeps on each leg.
Hurdle Steps
This stretch will warm up your legs and loosen the muscles in your hips, Mentus says.
Itll alsochallenge your balance, which is a good way to prep for a harder workout.
It will also help increase stability and open up the hips.
Pretend that there is an imaginary hurdle in front of you at about hip height.
Lift one leg high.
Imagine that youre stepping over the hurdle.
- Step forward and backward over the imaginary hurdle five times.
Runners Lunge
The runners lunge is alunge variationthat helps prime your lower body for exercise.
This stretch opens up thepsoas muscleandquads, Mentus says.
Its also a great one to do if you have been sitting all day.
Start on your hands and knees.
Bring one foot forward and plant it next to the hand on that side.
Straighten your back leg and push your hips forward.
make a run at focus on the stretch in the front of the hip and thigh.
Hold for one minute on each side.
Start in a tabletop position on all fours.
Inchworms
The inchwormstretches the calf muscles and hamstrings, says Fenton.
This will help the muscles to be warm and do their job efficiently.
Start in a standing position.
Fold forward and walk your hands to a downward-facing dog position.
Keep walking your hands out so that you are in ahigh plank position.
Walk your feet towards your hands, so that you are back in a downward-facing dog.
Repeat five times.
If you add in arm raises, itll get your heart rate up, too.
Stand tall with your feet parallel.
Lift one knee up to your chest at a time, like youre marching.
Raise the opposite arm of the leg thats raised to get your heart rate up.
Do 20 leg raises per leg.
Open your legs wide and have a slight bend in your knees.
Place one hand on your hip as you reach your other arm overhead towards the other side.
Return to stand straight, bringing your elbow down to your hip.
Perform 16 per side.
Plant your feet slightly wider than your hips.
Bend forward and reach your hands towards the floor.
Keep your heels on the floor.
Have a slight bend in knees, but still feel a stretch in your hamstrings.
Hold for a few seconds.
Perform 16 folds.
Studies referenced:
Iwata, M. Page, P. (2012).
Current Concepts in Muscle Stretching for Exercise and Rehabilitation.
