B Warm up before you begin.
A warm-uproutine prepares your body and mind for vigorous exercise. It also provides insurance against injury and soreness. Warm up with two to five minutes of slow exercise, at minimal intensity.
Stretch after your warm-up.
A pliable, well-stretched muscle is less susceptible to injury. Perform the recommended stretches on a smooth, flat surface.
The correct form for several stretches is described
below (refer to the drawings at the right). Be sure to move slowly as you stretch--never bounce.
1.Toe Touch Stretch--Sit with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach toward your toes as far as possible. Hold for
15to 30 seconds, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees, and back.
2.Calf/Achilles Stretch--With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward, and move your hips toward the wall. Hold for 15 to 30 seconds, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles.
3.Hamstring Stretch--Sit with one leg extended. Bring the sole of the opposite foot toward you and
rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and groin.
4.Inner Thigh Stretch--Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.
5.Quadriceps Stretch--With one hand against a
. wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 to 30
seconds, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.
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