|
One month to our Big Walking weekend May 15, 16th 2010 Avon walk for breast cancer. Did you check out the Team Web site www.avonwalk.org/goto/bettyboobs or http://www.avonwalk.org/goto/Lisa.Evans I hope that you can show your support and join us for our Dinner Dance Party or by a donation on my fundraising page. We need your Help!
| Stretching Tips from the Avon foundation! |
-
Stretching helps warm up your muscles and assists in preventing injuries.
Stretching is perhaps the most important part of any exercise program, helping to prevent injury and keeping you strong
and loose. The following stretches are a great preparation for a walk of any length. It’s also a good idea to stretch again
after
A couple of general stretching tips:
Stretching should be done s-l-o-w-l-y
Never bounce or force a stretch
Hold each stretch for at least 10 seconds
Breathe deeply while stretching; with the exhale, gently try to stretch a little farther
Don’t worry about how far you stretch; regular stretching will increase your flexibility
Stretching should always feel good
a walk, to help your muscles cool down.
Calf Stretch
Stand a few inches from a wall, leaning your forearms on it with your head down. Slide your left leg back away from the
wall, keeping the heel on the ground, until you feel a stretch in your left calf. Hold for 20 seconds; repeat on your right leg.
Quad and Knee Stretch
Stand a few inches from a wall and balance yourself with your left hand. Bend your left leg up behind you and grasp the
top of your left foot with your right hand, gently pulling your heel toward your buttocks. Hold 10 to 15 seconds; repeat on
the other side.
Groin Stretch
Sit with the soles of your feet together at a comfortable distance. Hold your feet and slowly pull your torso toward them;
bending from the hip (not the shoulders). Hold 15 to 20 seconds.
Hamstring Stretch
Sit with your left leg straight in front of you and the sole of your right foot resting in your left inner thigh. Slowly and gently
lean forward from the hips toward your left foot. Do
this stretch by wrapping a towel around your left foot and using it to gently pull your torso closer. Hold for 15 seconds.
Repeat with right leg.
not lock your left knee; it should always be slightly bent. You can increase
Upper Hamstring and Hip Stretch
From a seated position, bend your left leg up toward your chest, using one hand on your left ankle and the other around
your bent knee. (You may choose to lean up against a wall for support.) Pull the entire leg toward you and hold for 15 to
20 seconds. Repeat with right leg.
Back and Body Stretch
With hands shoulder width apart, grasp the top of a ledge, refrigerator, file cabinet or anything firmly rooted that is slightly
taller than you. With your hips directly above your feet and your knees slightly bent, let your body “drop” so that your
hands and arms are bearing most of your weight. Hold for at least 20 seconds.
Shoulder Stretch
Raise your shoulders toward your ears, tensing the muscles in your shoulders and neck; hold for five seconds and then
relax. Repeat three to four times.
Chest Stretch
Interlace your fingers above your head, palms facing upward. Push your arms lightly back and up; hold for 10 seconds.
Repeat three to four times.
Triceps and Side Stretch
Reach arms overhead and grasp left elbow with right hand. Bend your left arm behind your back and gently pull your
elbow behind your head. Keeping knees slightly bent, bend your torso to the right as you continue to pull your elbow. Hold
for 10 seconds; repeat on the other side.
.
|
