Walking/Running Stretch Routine

Transcription

1 Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side.

2 Walking/Running Stretch Routine Calf Stretch Stand with one leg forward and one leg back. Your back leg should be straight, with heel on the floor and both feet pointing forward. Lightly press against the chair or wall until stretch is felt in the calf. Repeat with other leg.

3 Walking/Running Stretch Routine Standing Hamstring Stretch Put one leg straight out with your heel down and toes up. Slightly bend the other knee and sit back into the stretch. You should feel this in the hamstrings (back of leg). Repeat with the other leg.

4 Walking/Running Stretch Routine Standing Inner Thigh Stretch With feet wide apart, slowly shift your weight to one side until a stretch is felt in the inner thigh. Do not let your knee go past your toes. Repeat on opposite side.

5 Walking/Running Stretch Routine Rotate Ankles Rotate your ankles clockwise. Repeat going counterclockwise.

6 Squat Stand with feet apart, good posture, and head up. Bend at the knees and extend your buttocks back until your thighs are parallel to the floor. Make sure your knees do not go past your toes. Stand back up and repeat exercise.

7 Single Step Step up with your right foot followed by the left until both feet are on the step. Step back down beginning with the right foot followed by the left. Repeat cycle, starting with left foot. Keep alternating feet with each cycle.

8 Calf Raise Stand with the feet apart, good posture, and head up. Slowly raise up on your toes, then lower your heels to the floor and repeat.

9 Push-up (standing with Chair or Wall) Using a wall or chair, keep your back straight and slowly lower your body down, then push your weight back up.

10 Modified Push-up Start with your knees on the floor, back straight and arms fully extended. Now lower your body toward the floor, and then press back up.

11 Push-up Keeping your back straight, fully extend your arms and lower your body to the floor, then press back up.

12 Back Extension While lying on your stomach, place your arms and legs out as straight as possible. Lift the opposite arm and leg. Alternate sides.

13 Crunch Place your hands behind your head. Tighten abdomen, and raise your shoulders and upper back off the floor. Keep your head and neck inline with spine. Keep the same space between your chin and chest. Lower back down and repeat exercise.

14 Reverse Crunch With your knees bent about 90, tighten your abdominals and curl your hips up until the lower back is off the floor. Use the abdominal muscles to lift and not momentum or your body weight. Return to the starting position and repeat exercise.

15 Oblique Crunch Place your hands behind your head. Put your left ankle across the right knee. Tighten abdomen and twist your right shoulder toward the left knee. The goal is not to touch your elbow to the opposite knee. Keep good form and think about the abdominal muscles contracting. Repeat on other side.