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Show Fitne Tips by Dr. Dale Nelson Utah State University Stretching exercises are vital, both in warm-up and cool-down parts of your running or other activity workout. Pay attention to the way the following three recommended exercises are done. You will reap dividends in your fitness program. The key to flexibility is relaxation and this can be accomplished best by contracting con-tracting muscles on one side of the limb in order to reflexly relax the muscles on 'the opposite side to be stretched. It is called reciprocal innerva- tion. The seconu principle is to hold in the position of tightness. Let's apply this to the calf muscles in the first stretching exercise. . Lean against a wall with your hands. Place one extended extend-ed leg in a position for stretching about three or four feet (depending on your size and flexibility) away from the wall with the foot flat on the floor and toes pointing toward the wall, the other leg well forward for balance purposes only. As you lean into the wall by thrusting the hips forward, try to raise vour toes as you stretch the calf muscles. Attempting to raise the toes contracts the foot dorsi flexors on the front side of the leg, which helps to relax the calf, muscles. Hold in this position for about five counts, then change to the other leg. Repeat this procedure at least three times on each leg. It will help to prevent lower leg injuries and it will prepare you for your workout. We also find this type of flexibility development to last longer than with other more commonly common-ly used procedures. Isolate the Hamstrings The next important muscle group to stretch is the hamstrings on the back of the thigh. They should be isolated first and not just stretched as a part of several groups being stretched, as we do in the hurdle exercise. Lie on your back with legs extended. You may -want to keep your head and shoulders up, but it isn't absolutely necessary. Raise one leg, Jcnee bent, to a position where the knee is close to vertical. Now, extend. the knee by contracting the quadriceps on the front of the thigh. Note that this contracts muscles on the front side and stretches the hamstrings, in isolation, on the opposite side. Do this ' about three times with both legs, then place one hand on the back of the thigh a little above the knee and with the other hand reach up and grasp the ankle. The knee' is bent in the beginning. . ' - Pull N the knee toward - the chest, then straighten the leg while holding the thigh and ,' ankle. This will give your.. hamstrings a better stretch as they have been partially warmed up from the first .stretching. :'"H Do this three or four times on each leg and hold each time j in the extended knee position, j You can even pull the t extended leg forward to get additional stretch. Now. if you want to stretch ; the calf muscles further, you . should try to bring the toes toward the knee in this ; positions Remember the con-; traction on the front side to . stretch the calf muscles on the . opposite. It is amazing how thjs loosens the backs of the ; legs and gets you ready to run. , A Follow-Up Exercise I like to follow these first two exercises with a third, starting in wide sitting position posi-tion with the legs straight and toes vertical. Reach forward over one leg grasping the ankie in a position of tightness-and tightness-and hold. Then, do the same thing oyer the other leg. The back can be bent or straight. X ; :Nexti lean forward between both legs, back straigh. grasp ankles, pull to a position of tightness and hold for five counts, Repeat this three-part series three times and you will be almost ready to go. Some quadriceps stretching, side stretchers, a few pushups and situps and you are off ami :: running.; ' ; Have a good workout! |
