Stretch Out Your Workout
by Colleen Martin for MD Anderson Cancer Center
It's tough enough to find time to exercise, let alone stretch before and after your workout.
So, if you're pressed for time, stretching might be the first thing you leave out of your workout. But skipping stretching also means you're missing a great opportunity to warm-up your muscles as well as reduce stress, boost energy and improve your circulation.
Regular stretching done after strength training or playing sports enhances athletic performance, according to the American Institute for Cancer Research. And, stretching has been demonstrated to help maintain the range of motion in joints that we otherwise tend to lose as we get older.
Corinna Perez, a fitness expert at MD Anderson, suggests stretching before your workout to prepare your body for activity and afterward to cool down.
"Stretching after activity can be very soothing and relaxing," Perez says. "These are some of my favorites for before and after a workout."
1. Calf and ankle stretch
Stand a few feet away from a solid support, like the wall at your gym, and lean on it with your forearms. Bend one leg, leaving your other leg straight. Move your hips forward until you feel a stretch in the straight leg. Hold for 15-20 seconds. Repeat with your other leg.
Slightly bend your back knee, keeping your foot flat. You should feel a much lower stretch. Hold for 15-20 seconds and release. Repeat with your other leg.
2. Hamstring and quadriceps stretch
Stand with your feet shoulder-width apart. Bend both knees and hold for 30 seconds. Stand up slowly and bend forward at the hips. Keep your knees slightly bent and reach for your toes. You should feel the major muscles in your legs relax.
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photo courtesy of Lululemon Athletica
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