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Take Time To Stretch

Posted on Jul 11, 2017 by David Chesworth








Whether you run, walk or bike, it's important to exercise regularly. But one thing that tends to be overlooked is stretching. You should be stretching once your muscles have warmed up a bit to help avoid injury. As you workout, your muscles shorten due to the repetitive contractions that occur during your exercise routine. Stretching post-workout resets your muscles to their natural position and posture. 

 

Our team at H3 created a catchy mnemonic to help you remember the six key stretches you should be doing when you work out. 

 

All Cars Should Have Quick Brakes

 

A-All (Achilles)

Achilles

  • Take one step backward placing one foot behind the other.
  • The heel of the back foot should be placed on the ground.
  • Once the heel is on the ground shift weight forward bending at both knees.
  • Hold this position for 15-30 seconds.
  • You should feel a stretch along your Achilles (back of the ankle).
  • Switch sides and repeat.

 

C-Cars (Calves)

  • CalvesStanding upright place the ball of one foot against a stable upright object.
  • While the heel of the foot is on the ground, shift weight forward.
  • Keep the front leg straight while stretching.
  • Hold this stretch for 15-30 seconds.
  • You should feel this stretch along the back of your calves.
  • Switch legs and repeat.

 

 S-Should (Shins)Shins 1

  • Standing upright slightly cross right leg over left leg.
  • Place right toes on the ground.
  • Pressing left knee into the back of the right knee start to shift weight forward.
  • Shins 2Hold this stretch for 15-30 seconds.
  • You should feel this stretch in the front of the calf.
  • Switch legs and repeat.
  • See the second picture for modification.

 

 H-Have (Hamstrings)Hamstring 1

  • Standing upright find a platform that is around knee height.
  • Keeping both legs straight, place one foot on top of the platform.
  • With toes pointed forward, bend over and reach for your toes while keeping a flat back.
  • Hamstrings 2Hold this stretch for 15-30 seconds.
  • You should feel this stretch running down the back of the leg.
  • Switch legs and repeat.
  • See the second picture for a modification.

 

 Q-Quick (Quads)Quads 1

  • Standing straight up bending one knee behind and grasp foot or ankle with your hand on the same side.
  • Pull the leg towards your body.
  • Hold this stretch for 15-30 seconds.
  • Quads 2You should feel this stretch down the front of the thigh.
  • Switch legs and repeat.
  • See the second picture for a modification.

 

 B-Brakes (Back)Back 1

  • Standing upright find a platform that is around hip height.
  • Bend at the waist keeping legs straight.
  • Grab platform while shifting weight back into your heels.
  • Back 2Hold this stretch for 15-30 seconds.
  • You should feel this stretch in the muscles in your back.

 


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