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Warwick Runs

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June, 2005 Running Camp
Audrey on Nutrition
Audrey on First Aid, Race Recovery & Weight Training Tips
Sarah's Super-de-dooper Stretches
Anne D.'s Running Tips
Anne D.'s Race Tips
Anne D.'s 5K Training Schedule
Julia's Motivational Page
Julia's Circuit Training
Leaving Footprints by Chelsea
Our Running Role Model
Troop Info
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Sarah's Super-de-dooper Stretches

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THE CALF STRETCH
MUSCLE (S) WORKED: Calf muscle (soleus)/Gastrocnemius
LOCATION: Rear lower leg
STANCE: Stand with feet hip width apart, back straight and stomach tight.
Keep the knees slightly bent
MOVEMENT: Keeping in a straight line from head to the right heel, lean forward but keeping the right heel on the floor. Place both hands on left thigh.
HOLD: Slowly count to 20-30 (repeat twice) Repeat other side. the front leg should be kept over the ankle. Do not hold your breath, breathe gently
SAFETY POINTS: Keep the back straight and the tummy tight. The knee of the front leg should be kept over the ankle. Do not hold your breath, breathe gently
 
THE HAMSTRING STRETCH
Caution:
avoid this exercise if pain is felt in the lower back
MUSCLE: Hamstring
LOCATION:Rear of thigh
STANCE: Standing up straight, place right foot slightly behind hips.
MOVEMENT:Slowly bend the rear leg as if sitting backwards. keep the front leg straight with a very slight bend at the knee. Place hands on right thigh. Push buttocks backwards, slowly, until you a feel a slight tension in your hamstring. Keep your neck in line with your spine.
HOLD:Count slowly to 20-30 (repeat twice) Repeat other side.
SAFETY POINTS: Never place your hands on the front leg. Make sure your feet are correctly positioned for balance before stretching.


THE QUAD STRETCH
MUSCLE:
Quad/Quadriceps Femurs
LOCATION: Front of thigh
STANCE: Two feet together, bend your left knee and with your left hand take the left foot towards your buttock.
MOVEMENT: Slight bend on the supporting leg. Keep the knees close together. Tilt the pelvis forward and keep the back straight.
HOLD: Count slowly to 20-30 (repeat twice) Repeat other leg.
SAFETY POINTS: Always keep the support leg bent. Use a wall or other object for balance. Keep your back straight and stomach tight.

 

THE CHEST STRETCH

MUSCLE:
Chest muscles/Pectoralis and Deltoid
LOCATION: Chest and Shoulders
STANCE: Stand with feet shoulder width apart and knees slightly bent
MOVEMENT: Place both hands on the buttocks and gently ease the shoulders backwards. This should give a feeling of the chest 'opening'.
HOLD: Count slowly to 20-30 (repeat stretch twice)

SAFETY POINTS: Keep the back straight and chin up. Keep knees slightly bent

 

THE LOWER BACK STRETCH
MUSCLE: Erector Spinae
LOCATION: Lower back
STANCE: Stand with feet shoulder width apart, knees bent with
hands on thighs. Shoulders should be slightly apart.
MOVEMENT: SLOWLY pull stomach in and curl upwards (similar to a cat)
HOLD: Count slowly to 20-30 and return to original position. Repeat twice
SAFETY POINTS: Ensure weight is supported by placing hands on thighs. Be careful to slowly uncurl to original position. Keep chin up and eyes focused in front of you.

The Upper Back Stretch

MUSCLE: Trapezius and Latissimus Dorsi
LOCATION: Upper back
STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Clasp the hands in front at shoulder height with the palms away from the body. Gently push the palms away without locking the elbows.
HOLD: Count slowly to 20-30. Repeat stretch twice

SAFETY POINTS: Keep the back straight and the tummy tight. Knees slightly bent

THE DELTOID STRETCH
MUSCLE: Deltoid
LOCATION: Shoulder
STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Take the right arm across the body at shoulder height, keeping the shoulder relaxed. Place the left hand on the right arm slightly above the elbow and gently bring the right arm towards the chest.
 
HOLD: Count slowly to 20-30.Repeat stretch twice. Repeat with left arm
SAFETY POINTS: Keep the back straight and stomach tight. Make sure the knees are slightly bent at all times. Keep head facing forward.

 The All Over Stretch

STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Raise your arms overhead and bring your hands together.
Slowly begin to stretch upward.
HOLD: Count slowly to 20-30.Repeat stretch twice.

SAFETY POINTS: As with all all stretches the safety guidelines should be followed at all times. Keep breathing normally.

 

above information from www.time-to-run.com