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STRETCHING:
Stretching is time well spent and every runner or walker should stretch appropriately before and after exercising. Most people believe that their muscles will stretch out enough once they get them moving in a running motion. The truth is that even though South Florida is warm, stretching is great for injury prevention and getting blood flow to muscles. The fact that it is warmer allows us to make a stretching routine reasonably quick and not affecting what is so important to the walker/runner…”the workout”. Finally, it has been proven that post-workout stretching is even more important than the pre-workout stretching so make sure to make room for both. These are simple and easy.
Stand with both hands at your sides. Cross one foot over the other. Then reach down and attempt to touch your toes. Hold this position for at least ten seconds. Do it twice, and then cross the other leg over and do the same stretch.
Stand with your arms at your sides. Lift your right foot behind you and grab your ankle with your right hand. While balancing one your left foot, gently pull your leg upward until you feel your quadricep muscle stretching. Hold it for ten seconds, and then repeat it. Perform the same stretch with your left leg.
Spread your legs a little more than shoulder length apart while standing. Lean forward at the waist. Touch the tips of your fingers to the ground at a point in front of you, at the middle of your feet, and just behind your heels. Perform three sets of ten of these stretches.
Sit on the ground with your legs in front of you. Spread your legs apart slightly. Gently lean forward in an attempt to touch the tips of your toes with both sets of fingers. Stretch as far as you can go, then hold your hands there for ten seconds. Do this three times holding each for 40 seconds to 1 minute for each.
Rubbing and or using Icy -Hot or Ben-Gay will assist in making your stretches more productive. By penetrating deep into your skin, the creams help to bring heat to your muscles, getting them to a good pre-run temperature. This would be in addition to stretching, not to be used instead of stretching. After the run or walk make sure to do the stretches once again. The reason for stretching after the workout is mainly to stretch tightened muscles which may have stiffened while working out. This helps prepare for the following day’s workout
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