Running for Health

B. Stretching Exercises

I. Basic Principles:

1. Do static stretching exercises.
2. Do not overstretch your muscles, and avoid sudden or jerky movements and ballistic stretching exercises.
3. Your muscles should be slightly stretched for 10 to 30 seconds, during which smooth breathing should be maintained.
4. Do stretching exercises from head to toe or vice versa.
5. Stretch your muscles and joints on both sides of your body evenly, repeat 2 to 4 times of each side.

II. Demonstration of Stretching Exercises:

1.Neck
	Look forward. Turn your head slowly to the left until the right side of your neck feels a slight stretch. Repeat on the other side.
2. Shoulders and Neck
	Relax your shoulders and neck, look forward. Slowly lower your head toward your left shoulder until your right shoulder and neck feels a slight stretch. (Note: Don’t force your head down) Repeat on the other side.
3. Shoulders
	Pull your right arm horizontally across your chest, press your right elbow toward your chest with left hand until your right shoulder feels a slight stretch. Repeat with the other hand.
4. Arms
	Put your right hand behind your neck and near the top of your shoulder blade. Pull your right elbow to the left with your left hand until your right shoulder feels a slight stretch. Repeat with the other hand.
5. Chest
	Stand near a wall or a pole with feet slightly apart. Raise your right arm, bend your right elbow and hold it at shoulder level as shown in the illustration. Keep your back straight. Lean forward slightly and stretch your chest. Repeat with the other hand.
6. Waist
	Stand with feet slightly apart. Raise your right hand. Bend your left elbow and put your left hand on your waist. Lean slightly to the left. Repeat with the other hand.
7. Anterior Thighs
	Hold a railing with your right hand and stand erect. Take your right foot up behind you toward your hips with your left hand until your right anterior thigh feels a slight stretch. Repeat with the other leg.
8. Inner Thighs
	Hold a railing with both hands. Stand with feet approximately two shoulder widths apart. Shift your body weight to the left foot and keep your body straight. Bend your left knee slightly until your right inner thigh feels a slight stretch. Repeat with the other leg.
9. Posterior Thighs
	Hold a railing with both hands. Take one step forward with your right foot. Straighten your right leg with your heel touching the floor and toes pointing upward. Shift your body weight backward until your right posterior thigh feels a slight stretch. Repeat with the other leg.
10. Calves
	Stand with your left foot in the front and right foot at the back, toes pointing forward. Hold a railing with both hands and lean forward slightly. Bend your left knee and straighten your right leg until your right calf feels a slight stretch. Repeat with the other leg.

Next Page