Stretching Exercises

The jury is out as to whether stretching exercises prevent injuries but keeping the body supple and in condition is an aid to all round fitness and well being. So here are a few exercises to stretch the muscels which are involved in staying fit to run.

Exercises 1 to 3 may be used to stretch The Hamstring (this the tendon which stretches along the back of the thigh from the bottom to the knee). These exercises also provide benefits in stretching the calf.

Exercise 1. Place the heel of one foot on an object of suitable height with the other foot flat on the floor and your back straight. You may now rotate your foot to the left or right. Pointing your toe towards the body will give the most beneficial stretching effect.	Exercise 2. With one leg folded with knee and top of foot in contact with the floor flex the foot of the other leg pointing the toe in towards the body.
Exercise 3 With the heel of one leg placed on the floor and the other leg slightly bent flex the foot pointing the toe towards the body whilst taking the weight on the other leg.	Exercise 4 With legs crossed and feet close together bend down keeping your back straight and arch your head backwards This exercise is particularly good for stretching the calf muscles
Exercise 5. This exercise stretches quadriceps of the thigh and the hip muscles. Be careful to ensure that the knees and feet are maintained in a line pointing forward and carefully transfer body weight to the forward leg.	Exercise 6. In this exercise a vertical support (wall or tree) is used to provide a surface to to press the forefoot against with the heel placed upon the ground and using one arm as support. This exercise stretches the calf muscle and exercises the arch of the foot.
Excercise 7. With hands placed against a wall bend the knee of the back leg to stretch the Achilles tendon. Or with back leg straight bend the front leg to stretch the calf and back of the knee.	Exercise 8. With feet placed firmly on the floor and one leg bent stretch out the other leg to the side. This exercise stretches the muscles of the inner thigh (the adductors).