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Cool-Down Band Stretches

Stretching is an imperative part of our training regime here at the Edge. Performing our band stretches helps your body and muscles to cool down properly and improves your chances of staying injury free.

Hamstring (rear thigh):

Lie flat on your back, wrap the band around the ball of your right foot, and position your left leg to be bent at the knee while the left foot is flat on the ground (acts as an anchor). Using the band raise the right leg upward directing your foot to point towards your nose while contracting the quad muscles. Keep the leg as straight as possible and locked at the knee, the foot is flexed for a deeper stretch. Breath, hold for 5 seconds, ease the stretch then repeat again. This stretch should be done 5 times on each leg.

Inner Quadricep (groin):

Lie flat on  your back, wrap the band around ball of right foot. Position your left leg to be bent at the knee while the left foot is flat on the floor, then slightly tilt the left knee towards the ground to be used as an anchor. Using the band raise the right leg, keeping the leg locked at the knee, stretch straight out to the right side with the foot flexed and turning your toes towards the floor. Keep your lower back flat on the floor. Breath, hold the stretch for 5 seconds, ease the stretch then repeat again. This stretch should be done 5 times on each leg.

Abductor (outer thigh/hip):

Lie flat on your back with legs extended, wrap band around the ball of right foot, stack your right foot on top of your left. Using the band raise the right leg upward keeping it straight and locked at the knee, flex foot and contract inner thigh muscles aiming the right toes towards your nose. Breath, hold the stretch for 5 seconds, ease the stretch by returning to the original position of stacking the right foot on top of the left and repeat the following:

2nd stretch – bring right leg across left leg, flex foot and contract inner-thigh muscles aiming the right foot towards left eye.

3rd stretch – bring right leg across left leg, flex foot and contract inner-thigh muscles aiming the right foot towards left ear.

4th stretch – bring right leg across left leg, flex foot and contract inner-thigh muscles aiming the right foot towards left shoulder.

5th stretch – bring right leg across left leg and contract inner-thigh muscles aiming the right foot towards outside of the left shoulder.

These stretches are to be done on each leg.

Quad Stretch (front thigh):

Lie on left side and bring both knees to chest (fetal position); lay with body propped up on left elbow or left arm straight out resting your head on the arm. With right hand, grasp right shin and extend right thigh back while contracting gluteus (buttocks) and hamstring muscles, flex right foot and assisting with hand; heel should press into buttocks. Breath, hold stretch for 5 seconds. Ease the stretch and repeat again. This stretch should be done 5 times on each leg.

Figure 4 stretch!

Lie flat on your back, bend both legs at the knee and place both feet flat on the ground. Lift right leg and place the outside of the right ankle on the left knee. Pull your feet off the floor, pulling your knees towards your chest. Using your right hand gently press the right knee away while using left hand to pull the right shin towards your chest. Breath, hold for 5 seconds. Ease the stretch and repeat again. This stretch should be done 5 times on each side.

 Soleus (lower and deep calf):

In sitting position, keep your back straight, with the left leg fully extended and right knee bent 90 degrees. Wrap the band or your hands around ball of right foot. Pull your toes toward the body by contracting shin muscles and assisting with pull from hands. Breath, hold stretch for 5 seconds. Ease  the stretch and repeat again. This stretch should be done 5 times on each side.

Gastrocnemius (upper calf):

In sitting position, keep your back straight, chest out shoulders back, with legs fully extended and about 6 inches apart. Wrap the band around ball of right foot, keep the right leg straight and locked at the knee, pull toes toward you by contracting shin muscles. Breath, hold stretch for 5 seconds. Ease the stretch by returning to the original position and repeat with the following:

2nd stretch repeat the same steps as above but for a deeper stretch, lean forward. Bring your chest to knee

3rd stretch repeat the same steps as above but lean even further forward trying to get the chest to your knee

4th stretch repeat the same steps as above but this time allow leg to raise slightly off floor when pulled allowing the weight of the leg to stretch the muscles.

5th stretch repeat the same steps as above, once again raising the leg slightly off the floor but for a deeper stretch lean forward trying to get chest to knee.

6th stretch repeat the same steps as above, raise leg off ground, lean forward chest to knee, inhale a big breath, drop your chin to chest, exhale breath.

 

EXTRA STRETCHES!

Hip and Gluteus (buttocks):

Lie flat on your back with right leg extended and pointed inward to stabilize hips. Bend left knee and contract abdominal muscles to lift knee toward the opposite shoulder. Assist with hands on shin and outer thigh. Breath, hold for 5 seconds. Ease the stretch and repeat again.  This stretch should be done 5 times on each side.

Achilles Tendon (rear ankle):

This is a variation of the soleus stretch. In sitting position with right leg extended, bend left leg, bringing heel to buttocks, and wrap hands around ball of foot. Contract shin muscles to lift toes; assist with hands pulling upward on ball of foot. Breath, hold for 5 seconds. Ease the stretch and repeat again. This stretch should be done 5 times on each side.