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5 main muscles to stretch before workout to prevent injury.

Stretching exercises are important to prepare the body for movements prior to exercises. It increases blood flow and oxygen to muscles all over the body. Stretching also decrease risk of injuries and muscle soreness.

      Calf Stretch

  • Keep your right leg forward, foot flat on the floor, and extend your left leg straight back, placing your heel flat on the floor. Do not bend your back knee.
  • Lean into the wall until you feel the stretch in the calf of the straight leg.
  • Hold for 30 seconds and switch sides.

    Adductor Stretch

  • To stretch both sides simultaneously sit with your legs straight out in front of you with your back straight.
    Slowly work your legs apart as far as they will go.
  • Hold and relax for a few seconds.
    Now as you exhale bend forward at your hips until you feel more resistance.
  • Be sure to keep your chest up and maintain a lumbar lordosis (normal inward curvature of the lower back)
  • Hold for 30 seconds.

    Hamstring Stretch

  • Lay flat on the floor. Lift right leg up towards the chest until you feel a pull at the back of the thigh.
  • Hold for 30 second while breathing in/out.
  • Repeat on left leg.
    Perform 3repetitions

    Quadricep Stretch

  • Standing: lift right leg up from the ankle bring towards the buttock.
  • Make sure knee is pointing towards the floor. Hold for 30 second.
  • Repeat on left leg
  • Perform 3 repetitions.

    Lower Back Stretch

  • Lie down on the back.
  • Lift knee up towards the chest to align with the hip.
  • Turn both knees to the right towards the floor without lifting both shoulders off the floor.
  • Look in the opposite direction of both knees.
  • Hold for 30sec. Take deep breaths in and out. Repeat on the other side.
  • Perform 3repetitions.

 

 

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fitbytandem

My life revolves around health and fitness. As a young child, I enjoyed different style of dance. As an adult, I became a physical therapist. I helped people recover from injuries, pain or surgery. I also enjoy working out in my spare time. So I started teaching group fitness classes.
This blog is all about health, fitness and healthy lifestyle.

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