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Cold Weather Stretching Tips

Cold Weather Stretching tips

THE IMPORTANCE OF STRETCHING, ESPECIALLY DURING COLD WEATHER.

Stress placed upon the body during sporting activities requires normal flexibility. Flexibility is the ability to move a body part through its full and normal range of motion against minimal resistance. A flexibility program should be performed both before and after a sporting activity. Stretching will help to decrease the susceptibility of injury and potentially increase performance. During a sporting activity, muscles repeatedly contract and remain in a tightened position after the activity has ended. Therefore, stretching is recommended after sporting activities in order to decrease muscle tightness and prevent the onset of delayed muscle soreness. A pre-event flexibility program should be preceded by several minutes of warm-up in order to increase body temperature, which makes it easier to stretch. Static stretching should be done with the stretch being held for at least 10 seconds followed by a period of relaxation. Each stretching exercise should be performed 5-10 times both before and after sporting activity.

HAMSTRING STRETCH
In a sitting position, straighten one leg and bring the sole of the opposite foot next to the inside of the straightened leg. Lean slightly forward until you feel a stretch in the back of your leg. Keep your knee fully extended. Bend at the hips and not at your low back. Hold for 30 seconds and return to the starting position. Repeat 3 times on each leg.

 

 

 

 


QUADRICEPS STRETCH
Stand with one knee bent and gently pull your heel toward your buttocks until you feel a stretch in the front of the leg. Hold for 30 seconds and return to the starting position. Repeat 3 times on each leg.

 

 

 


HIP FLEXOR STRETCH
Kneel with your weight evenly distributed on one knee and
the opposite foot. Shift your weight forward until you feel a
 stretch in the front of the leg on which you are kneeling. Hold for 30 seconds and return slowly to the starting position.
Repeat 3 times on each leg.

 

 

 


HIP ABDUCTOR STRETCH
Cross your leg over your thigh and place your elbow over the outside of the knee. Gently pull your knee across your body until you feel a stretch in the hip. Hold for 30 seconds and return slowly to the starting position. Repeat 3 times on each leg.

 

 


HIP ADDUCTOR STRETCH
Sit with both knees bent and your feet together. Slowly move your knees toward the floor until a stretch is felt in the inside of your thigh. Hold for 30 seconds and return slowly to the starting position. Repeat 3 times.

 

 

 

 


GASTROCNEMIUS STRETCH
Stand facing a wall with one foot in front of the other. Lean forward with your hands on the wall. Bend your front leg, leaving your back leg straight and keeping both heels on the floor. Continue until you feel a gentle stretch in the calf of the back leg. Hold for 30 seconds and return slowly to the starting position. Repeat 3 times on each leg.

 

 


SOLEUS STRETCH
Stand facing a wall with one foot in front of the other. Lean forward with your hands on the wall. Bend both legs slightly keeping both heels on the floor. Continue until you feel a gentle stretch in the calf of the back leg. Hold for 30 seconds and return slowly to the starting position. Repeat 3 times on each leg.

 

 


PRESS-UPS
Lie on your stomach with hands at shoulder level as if to do a push-up. Slowly straighten your arms, raising your shoulders while keeping your pelvis on the floor. Allow your back to sag from your shoulders and pelvis until you feel a stretch in the low back. Hold for 30 seconds and return slowly to the starting position. Repeat 3 times.


DOUBLE KNEES TO CHEST
Lie on your back with your knees bent and your feet flat on the floor. Clasp your hands around both knees and gently bring your knees to your chest until you feel a stretch in your low back. Hold for 30 seconds and return slowly to the starting position. Repeat 3 times.

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