Stretches for your Hamstrings, IT Band, Low Back, Shins, Calves
By: Michelle Rotell
Make sure to warm up your muscles before stretches. Move
your joints around or take a warm shower before stretching. Hold each stretch
for 20-30 seconds to get the most benefit. Release gently out of each stretch
to prevent injury. Only stretch as far as you are comfortable. You should feel
the stretch, but not pain. Breath slowly and controlled during each stretch.
Holding your breath prevents you from stretching to your full potential.
Hamstrings, Lower Back: Forward fold: Feet hip distance apart. Bend over and reach
to your toes.
IT Band, Low Back, Hamstrings: Cross your right leg over
your left. Your right foot may not be flat to the ground. That is ok. Bend over
trying to reach to your toes. Keep your knees slightly bent.
Slightly push your
left hip to the side. The stretch will be on your left side. Repeat on the
other side.
Shins: Great to prevent shin splints: In a standing
position, place your right foot over your left foot with the top of your foot
toward the ground and toes curled under. Your left shin should be resting on
your right calf. Gently bend your left knee to place pressure on the front of
your right foot stretching out your shin and the top of your right foot. Repeat
on the other side.
Calves: Place your right leg behind you, and bend your left
knee. Step 1: Try to press your right heel down with your right leg straight stretching out your
gastrocnemius and the back of the knee. Step 2: Slightly bend the back knee and
you will feel a different stretch lower in your calves called the soleus.
Hamstrings: Hold one leg up and reach to your toes, repeat
on other side.
IT band, glutes, low back inner thigh and hip stretch, Piriformis: (best
stretch ever!) Place one leg on the other in a 4 position. Knees bent. Pull
your legs into your chest. Repeat on other side. 
Low Back, IT Band: Cross right leg over the left. Place arms
directly out beside you. Twist body to the left dropping knees to the floor if
you are comfortable. Keep legs crossed and twist body to the right keeping your
arms directly out. Come back to the center. Repeat by crossing left leg over
right. Twist to right, then to left.
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088
