Stretching
If you creak out of bed in the morning because your joints
are stiff and your body feels like cardboard, you'll know
how important it is to stretch. Preparing yourself for
exercise is just as important as the programme itself.
Although you don't lose weight through stretching, it
helps to tone and streamline the muscles, giving you a
sleek and sexy appearance. Stretching the ligaments and
muscles helps to kick-start your day and makes sure you
don't ache after working out. Here are some moves to loosen
up your body….
1. Quadriceps stretch: Standing on one leg, bend
the opposite leg behind you with your heel towards your
bum. Grab hold of your ankle. Keeping your stomach muscles
held in, gently push your hips slightly forwards and pull
your feet towards your bum until you feel a stretch in
the front of the thigh. Start by holding for 15-20 seconds.
Repeat on the other leg. After exercise, hold for 30 seconds
to a minute.
2. Hamstring stretch: Lean forwards, keeping your
back flat, with one foot in front of the other. Bend the
supporting leg. Place both hands on the bent supporting
leg above the knee. You should feel the stretch in your
extended leg. Start by holding for 15-20 seconds. Repeat
on the other leg. After exercise, hold for 30 seconds
to a minute. You can prolong the stretch by leaning further
forward.
3. Calf stretch: This is a great stretch for walkers
and runners. Stand on a step or even the kerb. Move one
foot back so the back half is off the step. Gradually
push your heel down towards the floor until you feel the
stretch. Hold for 15-20 seconds. Repeat on the other leg.
After exercise, hold for 30 seconds to a minute. This
simple stretch alleviates cramp and soothes pulled muscles.
Dennis's tip: Never be temped to cut corners by
jumping into your workout without stretching, you could
injure yourself, which may out your training back several
weeks or even months. Take stretching very gently. The
key is slow, gradual progression. Be patient and you'll
soon see some improvements in your workout.
Fitness gossip:
- Everyone agrees that Ulrika Jonnson is a natural beauty,
but how does she get that great figure? When I saw her
at a party recently, she told me she managed to snap back
into shape after the birth of her baby Bo by working out
regularly at her local gym
- Lovely Eastender Kacey Ainsworth who plays little Mo,
is a picture of health and vitality. What's her secret?
I found out that she runs marathons in her spare time.
That should keep her one step ahead of nasty old Trevor.
