Indoor Workout Methods: Stretching

By Emma Fu

What happens to our bodies if we don’t stretch properly before and after working out? Especially for runners, a five-minute post-workout stretch is essential to keeping our muscles flexible and strong. This simple exercise loosens your muscles after a long night’s rest, increases your flexibility to maximize your potential, and prevents your muscles from ‘snapping.’ Our muscles are similar to elastic bands. Imagine leaving out an old elastic band for a long time and then attempting to pull it; it will most likely snap because it has been unused for so long. Meanwhile, if you continually stretch the elastic band every day, then it will be able to stretch further and last longer. Apply this thought process to our own muscles. Now let me go over some simple stretching exercises that you should consider doing before and after a jog, or a workout in general. As I mentioned last week, consider stretching for at least ten minutes before you step on that treadmill or sidewalk. According to multiple studies, warming up increases your body temperature and increases blood circulation to prepare you for a safe and effective workout. Before jogging, you need to stretch out your muscles, especially the ones in your quadriceps, calves, and upper back. Some stretches I suggest are:

Individual leg stretches (x3)
- Sit on the floor with one leg stretched out while the other is relaxed and bent
- Make sure your hip joints are comfortable
- Take your right hand (if you have your right leg stretched out) and slowly lean forwards until you can comfortably touch your toes
- Stay in the stretched position for 10 seconds
- Repeat with your left leg and left hand
Both legs stretches (x3)
- Sit on the floor with both legs stretched out parallel to each other
- Adjust yourself so that you can sit upright 90 degrees without your hands
- Fold one hand over the other and reach for your toes without bending your knees
- If you feel sharp tugs in your legs, it is normal; it just means you are not stretched yet
- Stretch slowly and keep inching forwards when the sharp tug subsides or…
- Stretch the furthest you can, then pulse towards your toes and relax
- Do this exercise for 10-15 seconds each time, three times
Kneeling quad stretches (x3)
- Kneel on one leg while the other is bent forward, both legs at 90 degree angles
- Keep your back straight, shoulders rolled back and relaxed, and arms rested at sides
- Lean forwards slowly and feel a pull in your hips and quads
- Hold the position for 30 seconds
- Repeat with your other leg

Though both are important, pay special attention to your stretches after jogs because it allows your muscles to cool down without them becoming stiff. After the workout, the most important muscles to stretch are the muscles that are most susceptible to injury, which include:

Quadriceps - muscles at the front of your thighs
Hamstrings - muscles at the back of your thighs
IT Band - elastic tissue that runs along the outsides of the thighs
Calves - muscles in your lower leg
Piriformis - muscles in your bottom that helps the hip rotate

There are countless stretches that you can do standing up, sitting down, and laying on your back that will gently pull and exercise those mentioned muscles. I cannot stress enough how important stretching is for you, whether you are a full-time athlete, a musician, or simply someone who wants to fit in some exercise into their day. It is a great idea to keep yourself and your heart healthy by exercising; but first, you need to take the time to keep your muscles healthy. Citations: https://www.unitypoint.org/livewell/article.aspx?id=591d8cf1-1ee5-4cb3-b662-a5f21f6f13bc https://www.womensrunning.com/training/this-is-your-body-when-you-dont-stretch/ https://www.healthline.com/health/exercise-fitness/running-tips-quad-stretches#essential-stretches https://corewalking.com/what-are-the-hamstrings/ https://www.healthline.com/human-body-maps/quadriceps#1 https://www.spine-health.com/video/piriformis-syndrome-video