I said I’d share the stretches that I’m doing with you as I do them.
On Saturday after my leg workout, I did 3 sets of 30 seconds (each side) of each of these two stretches:
Hamstrings (Back of Thigh) Stretch:
Extend your right leg in front of you and place your right heel on the floor. Bend your left knee while carefully reaching both hands down towards your right ankle, stopping when you feel a gentle stretch in the back of your right thigh. Hold the stretch in this position for 20-30 seconds and then repeat the stretch on the opposite leg.
You don’t need to reach all the way down to your ankle, reach as low as you can until you feel the stretch.
Quadriceps (Front of Thigh) Stretch:
Stand near a wall or chair for balance and support. Bend your right knee behind you and take hold of your foot with your right hand. Gently pull back on your foot until you feel a gentle stretch in the front of your right thigh. Hold the stretch in this position for 20-30 seconds and then repeat the stretch on the opposite leg.
Be careful not to allow the leg you are stretching to swing out to the side, focus on keeping your knee pointing down towards the floor and your thighs parallel to one another. If you’re unable to reach your foot with your hand, you can try wrapping a towel around your ankle and gently pull up until you are able to feel this stretch in the front of your thigh.
As I incorporate more stretching into my routine, I’ll post additional stretches for your quads and hamstrings, as well as for your hips and calves.