Be Good to Your Gams

Move of the week, 2 part leg stretch, exercise, legs, butt, thighs, quads, hip flexors, passive stretch, hamstrings, calves, lower back, tips from town

Our legs take a beating everyday even if we aren’t working out. This week’s move is all about giving your gams a little TLC with a great 2-part stretch. From a kneeling position take a big step forward with your right foot and ease your hips down toward the floor until you feel tension but not pain. Your right knee remains over your right foot but not past. Hold this position for 15-30 seconds breathing regularly. From here push your hips back until your right leg is straight and your hips are now over your left heel. Support your weight with your hands and flex the right foot. Keep your knee soft and hold this for 15-30 seconds. As you feel the tension release, lower further into the stretch. Repeat both stretches on the other side.

Notes: Stretch to tension not pain (a scale of 7 out of 10). Keep breathing throughout your stretches and as the muscles release ease further into the stretch. Always enter into a stretch slowly and gently with no fast jerky motions.

Easier: Support your body weight with your arms. Don’t drop as deep into your stretches.

Harder: Reach the right arm up and over to the left to accentuate the stretch all along the right side. If you are able, reach back with your right hand and pull your right heel to your bum. For the hamstring stretch, straighten the knee and pull your toe toward your knee to increase the stretch in your calf.

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Author: tammyjuco

Motivating and assisting you and your family to a healthier and happier lifestyle.


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