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STRETCHING
Flexibility Training is not associated with fitness as often as cardiovascular exercise or Strength Training, even
though it is just as important. A good stretching program will help to maintain flexibility of the hips and lower
back. A flexible person will be less likely to injure themselves in common activities, such as reaching, twisting and
turning, or in uncommon activities such as the annual softball tournament.
Before stretching, take a few minutes to warm up the muscles because stretching a cold muscle can cause injury.
Start your stretch slowly, exhaling as you gently stretch the muscle. Try to hold each stretch 15 to 30 seconds.
Don’t bounce when you stretch. Holding a stretch offers less chance of injury. Don’t strain or push a muscle too
far. If it hurts, ease up. Here are a few stretches you can incorporate into your exercise program:
SEATED TOE TOUCH
(HAMSTRINGS & LOWER BACK)
Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers toward your toes, exhaling as you
go. Hold for 15 to 30 seconds. Return to the start position, and repeat as
necessary.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand
and hold to stretch. Your knee should be pointing toward the floor. Hold
the stretch for 15 to 30 seconds. Repeat with your right leg, and continue
to alternate as necessary.
STANDING CALF STRETCH
Standing about three to four feet from the wall, take one step forward with
your right foot. Place your hands on the wall in front of you. Bend your right
leg slowly, using your movement to control the amount of stretch in the left
calf. Your left heel should remain on the ground. Slowly bring yourself back
to the starting position and switch legs. Repeat as necessary.