lotus

previous page: 57 Active Isolated Stretching
  
page up: Running FAQ
  
next page: 59 I sweat more than I can replace during a long run, ride, ortriathlon. What can I do about it?

58 Stretching




Description

This article is from the Running FAQ, by Ozzie Gontang with numerous contributions by others.

58 Stretching

(Shane P Esau spesau@acs.ucalgary.ca) (Rocky Essex
rocky@nervm.nerdc.ufl.edu)

STRETCHING EXERCISES by Shane Esau, Edited by Rocky Essex

OVERVIEW

When stretching, stretch the muscle until your feel a slight tightness,
then hold for 20-30 seconds. Repeat, this time stretching the muscle a
little more. Thus it should take 1-1.5 minutes/stretch (a total of 15-20
minutes)

CHEST

Place your hand on the wall, with the front of your elbow as well on the
wall Now turn so that you can feel a stretch in your chest - try to keep
your elbow on the wall - your hand should be shoulder height or higheer.

HAMSTRING

Stretch your hamstrings by lying on your back, with 1 knee bent. Then bring
your other leg up to vertical, keeping your knee straight and your back
against the floor. This is a much better stretch for your hamstrings than
is the bent over stretch.

QUADS

Stand erect, grab one leg and pull your foot towards your but. Remember to
keep your stomach tight - don't let your stomach relax - do this for both
legs.

Another quad stretch is to sit on your feet and bend (lean your upper
torso) backwards, keeping your knees on the ground.

ILLIOTIBIAL BAND (I.T. Band)

Stand erect with your feet shoulder width apart. Now take your left leg and
put it behind your right leg and put your left foot about 12" to the right
of your right foot. Now lean your torso so that is upright again (take your
right hand and run it down your right leg until your feel the stretch).
Repeat with the other leg.

FREQUENCY

Try to stretch 1/2 - 1 hour/day - this includes pre-training stretching,
but at least 1 stretching session/day that is outside of training.

TRICEPS

Take your left hand, and put it behind your head, palm facing the same way
as your face. Now, slide your hand down your spine, until you feel a
stretch. Now take your right hand and grab your left elbow, and pull your
left elbow towards your right hip (over and down). This should stretch the
tricep.

LATS

First, sit on your feet, with your arms outstretched in front of you. Now,
place your left hand on top of your right hand. Now, lean back and twist
your body towards your right side (you want to try to put your right armpit
on the ground). If this is not stretching, move your hands further out in
front of you.

UPPER BACK

This is for your upper back and is easy to do - take your left elbow in
your right hand, and pull it across the front of your chest - try pulling
your left elbow all the way over to your right pec muscle - it may be
easier if your put your left forearm in your right armpit.

BICYCLE SITUP

Lie on your back, and put your legs in the crunch position (90 deg bend in
your legs and your hips) Now, pedal your legs from bent to almost straight,
and at the same time bend at the waist bringing your elbows to your knees.
It is a killer (mainly because of the co-ordination that it takes)

It is like a leg lift on the starting part, then changes to a crunch situp
from that point on. Fingers interlaced behind head and pedal while you are
crunching.

GLUTEOUS MAXIMUS --THE BUTT

Sit down with your legs out in front of you. Now bend your left leg and put
your left foot on the outside of your right leg, between your right cheek
and your right knee- pull your left foot as close to your right cheek as
possible. Now, pull your left knee in towards your chest. If you don't feel
much, grab your left shin, and give your left leg a little twist (ie pull
your shin closer to your chest). Your should feel this. Another one is to
lie on your back, put both feet in the air, then bend your left leg again,
but this time bring your left shin in front of your roght quad. Now pull
your right leg towards your chest - you should feel this in your buttocks.
If you don't, push your left knee away from your chest, while maintaining
the distance between your right leg and your chest.

ANKLES (Mike Dotseth miked@col.hp.com)

Stand with feet in normal standing position. Place a hand on a wall or a
railing for a little balance. Now, 'roll' your feet around on their 'outer
edges'. Repeat 50 times. ('Rolling on the outer edges' means to tilt your
feet as far outward and inward (supination and pronationtween rock forward
on your the balls of your feet and back on your heels.) The major benefit
is the stretching and strengthening on the muscles and tendons which keep
your foot stable as you run.

A Frequently Asked Questions (FAQ) about stretching and flexibility by
Brad Appleton can be found on:

Ftp-site: ftp://cs.huji.ac.il/pub/doc/faq/rec/
WWW-URL: http://www.cs.huji.ac.il/papers/rma/stretching_toc.html

 

Continue to:













TOP
previous page: 57 Active Isolated Stretching
  
page up: Running FAQ
  
next page: 59 I sweat more than I can replace during a long run, ride, ortriathlon. What can I do about it?