Here are some stretching exercise that are useful after a short warm-up or fitness run. If you stretch on a daily basis the benefits will be self evident for years to come. It will mean less aches and pains following training, fewer injuries and quicker recovery from injury if and when injury occurs.
| Groin
Stretch Sitting with knees bent, soles of the feet together and heels near crotch. Reach foreward toward feet while exhaling. Hold. Relax and repeat. |
Thigh Stretch Bend one knee, grasp the ankle behind and pull foot gently toward seat. Hold. Relax. Repeat alternately with other leg. |
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| Sit Reach Sit with one leg bent, with the sole of the foot near knee of the straight leg. Gently curl upper body toward knee of straight leg and reach forward with hands while exhaling. Hold. Do not bounce. Relax and repeat alternately with other leg. |
Hamstring Stretch With your back flat against the floor, have one leg bent with foot flat on floor. Extend the other leg above, grasp it below the kneeand pull it gently toward the chest. Hold. Relax and repeat alternately with other leg. |
| Soleus and 'Gastroc' Stretch One foot in front of the other(one step in length), feet pointing straight ahead and flat on the floor. Bend both legs (squattinng) to strech the soleusof rear leg. Repeat with legs further apart, back leg straight, and rocking forward over the front of the leg to stretch the 'gastroc' of rear leg. Use a stretch-and-hold motion. Reverse leg positions and repeat. |
