As you find ways to make up your miles for our January Virtual Run, the Goodwood Health Club's Ultimate Guide to stretching is the perfect way to make sure you keep your body safe.
JAN 01st 2018
The Ultimate Guide to Stretching
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1. Hamstring Stretch
Using a band around your foot, keeping your torso and shoulders on the floor, pull your leg up toward the ceiling so you can feel the stretch in the hamstring.
Hold for 15 seconds, then repeat on the other leg.
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2. Gluteal Stretch
Cross one ankle over your opposite knee, reach through and grab behind your hamstring and pull your legs towards your chest until you can feel the stretch in your glutes.
Hold for 15 seconds, then repeat using other ankle.
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3. Groin Stretch
Sitting with a neutral spine, place the soles of your feet together, pull yours heels as close to your body as possible. Lightly push down on your legs so they lower towards the ground and you can feel a stretch through your groin.
Hold for 15 seconds.
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4. Standing Quad Stretch
Holding one foot with the same-side hand, slowly pull your foot towards your glutes keeping your knees close together.
Hold for 15 seconds, then repeat on other leg.
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5. Hip Flexor Stretch
From a kneeling position step one foot forward so your knee is at 90⁰. Keeping your hips square, push your weight forward towards the front foot, feeling the stretch through the top of your leg and into the lower abdominal region.
Hold for 15 seconds, then repeat on other leg.
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6. Gastrocnemius Stretch
Keeping both feet flat, bend your front leg and push your weight forward to feel the stretch in the Gastrocnemius (upper calf). You should feel the stretch on your rear leg.
Hold for 15 seconds, then repeat on other leg.
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