Use these drills to stretch out muscles in: ham string, hips, quads, shins, calves, and ankles.
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Now, we are going to show you a great Hamstring Stretch using a chair. You are going to turn to face the chair. This is Andrea. She is a soccer and volleyball player hoping for a career in rehab. What you are going to do, pick your one foot up on the chair, you want to square your hips off, support your body weight, and you will just tilt from your hips, extending nice and long. That can help her out. Nice long spine. This is a really important muscle to stretch, especially after running. It can get really tight. So something to avoid is rounding through the back. Andrea is going to demonstrate that. All of the sudden, it emphasizes the back, but what we are focusing on is that hamstring. So, extend that again, good, and tilt. Great! Let us try the other side. Hamstring can be tight so do not worry if you cannot go far, too far forward. Perfect! Extending nice and long, holding that stretch for 10 to 30 seconds, remember, keeping those hips square. Looks good! Okay, let us switch again. So, this is the hamstring stretch using a chair. Cassandra and I are going to show you our hip flexor and quadriceps stretch. Turn sideways, okay good! Support that weight, great! And we are slowly sliding down. Good! Gently, you put your knee to the ground, nicely to the ground. This is a really important stretch to do after running. Great, and hold it, passing through with the hips. Looking good! Make sure that front leg is in a 90-degree angle. You do not want to have the knee past the toes in line with the heel. Good! Push up! Now, let us try the other side. So again, support that weight. If you feel comfortable here and you want a more intense stretch, just come on down, knee to the ground, feet facing the ground, and holding that stretch for 10 to 30 seconds. So, this is our hip flexor and quadriceps stretch. Should we try it again? This is our quadriceps and shin stretch. We are using a partner to help balance, but you can also use a wall. Give yourselves a little bit of help. Good! They are going to bring up their one leg, bending at the knee, grabbing at the laces of the ankle, and what you want to think about with this stretch is to press down towards the floor with your knee. You are going to get a really great stretch here. Now, you want to make sure that your knees are in line with your heel. You do not want to have that knee—and I am just going to demonstrate this one—going forward or too far back. Straight down, energy going towards the ground, and then flex your foot. Bring your toes towards the floor. You are going to get a more intense stretch. Good! Try the other side, again, making sure that this is in line with the floor. Good! Stretching, flexing good! So, these are our quadriceps and shin stretch. Dylan is going to help me teach the calf stretch. So, what you are going to do is you are going to bring one leg forward, extend one leg back, and you are going to have a nice long extension. So, where you are feeling the stretch is right here. Face forward, Dylan. Good! Now, what you are going to see is he is going to bend his knees slightly and all of a sudden, stretch moves down the calf. Let us try the other side. So, extend it out. Good! Straight forward. Perfect! Straighten that heel up, extend nice and long. Okay now, bend your knees slightly, holding that stretch for 10 to 30 seconds. This is our calf stretch. This is our last stretch called Ankle Rotations. All you are doing is just slowly rotating through your ankle, warming up the ankle joint. About 10 times is great. Okay, let us switch sides. Great! So, this is the last of our 10 stretches which you can do after you have warmed up, all together in a nice, great series.
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