How to Stretch Before An Activity

This article will instruct you how to stretch prior to running, exercising, or playing a sport.

Difficulty: Moderately Easy

Instructions

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   First thing you need to focus on is your hamstrings. These are the muscles on the back of your thigh and are the most apt to get an injury or cramp in. To stretch these muscles, you need to be either sitting on the ground with you legs in front of you, or standing with your feet together. The goal is to try and touch your toes. If this is your first time stretching, you may not be able to reach them and this not abnormal. Do not try to bounce in order to reach your toes, this could result in a strain or tear. Keep going as far to your toes as you can in a slow steady motion. It is important to always keep your knees straight. Even though it may hurt a little, don't bend your knees. You will usually need to hold your stretch around 20 seconds.

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   Next, you will want to stretch the front of your thigh called your quads or quadriceps. This is almost opposite the hamstring stretch. You will need to be by something to help you keep your balance if you are standing up. With one hand on the wall, use the other to grab you ankle and pull it to your butt with your knee bent in a v shape. If you are sitting down keep one leg straigh out in front of you and bend your other knee so that the bottom part of your leg is underneath you. The object is to lean back as far as you can. Use your arms to support you until you can lay on your back. Once you have stretched one leg 20 seconds, move to the other and stretch it 20 seconds.

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   Next, you will want to stretch you groin. This the area on the inside of your legs that would be making contact with a saddle if you were riding a horse. These are also very prone to injury, so you must strech them very well. For this stretch, you will need to spread your legs for both sitting down and standing positions. The object here is, if your standing up, to try and touch the ground. If you are sitting down you want to reach out in front of you on the ground, as far as you can. Remember, don't bounce and don't let your knees bend.

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   The last stretch I am going to explain is the calf stretch. Your calves are the muscles on the back of your legs under your knees. These muscles tend to be the first to cramp when you are using your legs a lot. In order to stretch these muscles, you must be standing up. You will need to spread you legs apart. One leg in front the other in back. The object is to keep the heel of your back leg on the ground. Try to lean forward, but keeping that heel on the ground.

Tips & Warnings

• If you have any other stretches you would like me to add to this article, let me know. I will be happy to do it.
• Give yourself plenty of time to stretch. Stretching should not be a rushed activity. Rushing could cause injuries and strains.
• Don't bounce! Move slowly and fluently.