Stretching Exercises

Ashmoret Mishal

Stretching Exercises

 

In this column, in the series of “Ultra Training,” I will be sharing with you my 4 main STRETCHING exercises you can perform anywhere & anytime, recommended as part of your training warm-up / cool-down.

Stretching is an important part of your training workout, as it helps in spreading out the lactic acid at the end of the workout, as well as to lengthen the muscle’s fibers again to their original form. This is a small but critical step to reducing the risk of sports injuries.

 

 

Exercise # 1 – Triceps Stretch

Stand straight and bend your arms with your palms supporting your head. Open your chest and look forward while inhaling and deepening the stretch.

Time: 15-30 seconds

 


 

Exercise # 2 – Soleus Stretch

Stand with your feet wide apart. Lift your right leg and step forward. Once your foot touches the ground, bend your front knee a bit and stretch your back hill with the back leg straightened.

Time: 15-30 seconds

 

 

Exercise # 3 – Triangle Stretch 

Stand tall with your feet and legs straight and wide apart. Lean your torso forward over your front leg, keeping both sides of your torso long. Reset your right hand on your shin or ankle and lean back, opening your shoulders and extending the left arm up above your shoulder. Look up to your left fingers.

Time: 15-30 seconds

 

 

Exercise # 4 – Quadriceps Stretch

Stand tall and curl your leg behind you. Grab your foot with one or two hands. Keeping your knees apart, stretch your leg backward, opening your chest.

Time: 15-30 seconds

 

fitnessAshmoret Mishal