In last Wednesdays workout post I said that I’d go over the stretches in the video in case people aren’t taking the time to watch the video, and better late than never, here is that post! Remember these are options, there are always alternative versions for modifications for those unable to get into these positions. As always listen to your body and if it feels painful don’t do it 😉 Each stretch should be held for 20-30 seconds before repeating on the other side. Flexibility is an important part of fitness and should be included in ALL workouts.
First up, QUADRICEPS STRETCH. Perhaps the one everyone knows but many people do half heartedly and don’t feel the full benefit of the stretch. Standing on one leg as shown pull the foot of the other leg towards the butt. Most people stop here, thinking the stretch is done, but this is just part of the stretch. Next line your thighs together, and squeeze your glutes. This squeeze opens the hips more and allows for a deeper stretch 🙂
After the quads we go into the HAMSTRING STRETCH. This one is yoga inspired and allow for modifications using a sofa/chair or wall to hold onto. Step forward splitting the legs front and back, toes pointing forward. With the hips square, abs drawn in, and back flat bend over until you feel the hamstring stretch on the back of the front leg. Only come down as far as is comfortable, keeping the back flat and hips square. As soon as you rotate the hips you lose the stretch!!!
CALF STRETCH is next and for this I used the fence for support but you can use a wall or chair. Everyone knows the calf stretch right? Step one leg FAR back, both toes pointing forward. Square the hips again so that there is no rotation in the hips. Squeeze the glutes and THEN lean into the front leg bringing the front knee over the ankle.
Onto the ADDUCTOR STRETCH, or inner thigh. Step your feet wide apart. Then imagine a line drawn across from the toe of each foot. Step the left foot 6-8″ forward so the feet are offset and that line between the feet now goes from the heel of the left foot to the toe of the right foot. Then keeping the butt down lean into the left leg.
Finally the IT BAND stretch. Standing tall, take the right foot and step it behind the left foot. Raise the right arm overhead and towards the left wall, then reach over to the left pushing the right hips out and away to the right side. In this stretch imagine your body between two panes of glass. Keep the hips square, no rotation (notice a theme here!) and same with the shoulders! No rotation! That arm overhead has a tendency to want to rotate forwards, pull the shoulders back.
Again if you wanted the video, it’s part of the workout I did last week 🙂 So check it out below!
Tomorrow is another workout Wednesday and I just did the workout! It’s another timed interval workout. I’m sticking with the timed ones because I lose track if I have to count reps 😉 Too many distractions. Unless it’s 10 reps or less, then I’m ok! Talk about ADHD 😉