Whether you run, walk, lift weights or do something else, how you stretch before and after exercise can make or break a workout.
If your goal is to in our goal to train for the , Exercise Specialist Ben Watson, from , has some stretching advice.
Part one of our stretching series gave tips and best done before a workout.
This week’s stretches are static and best done after a workout, when muscles are limber and warmed up.
Seated Hamstring Stretch
While seated, rest heel on the floor with knee straight.
Gently lean forward until a stretch is felt behind knee or thigh.
Repeat for the opposite side.
Hold for 30 seconds and up to 2 minutes.
Standing Hamstring
While standing, bring one leg forward and rest heel on the ground, keeping knee straight.
Shift hips back, keeping good posture bending forward slightly.
The stretch should be felt behind the knee or in the back of the thigh.
Hold for 30 seconds and up to 2 minutes.
Quad Stretch
While in a standing position, bend knee back behind and hold ankle or foot.
Gently pull knee into a more bent position until the stretch is felt on the front of the thigh.
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