Many runners stretch before a run as it feels good and helps warm thebody before activity, but more and more fitness professionals are recommendingthat everyone (including runners) do a series of low-intensity body-weightexercises referred to as pre-hab before workouts. Traditional static stretching methods signalthe muscle to relax, while more active dynamic stretches encourage them to engageand warm up in preparation for activity.
Using a stretching tool such as a flexible training band or another formof resistance can aid in performing these exercises, and help improve range ofmotion in the joints and muscles which will increase overall physicalperformance. These flexible stretchbands can be found at fitness stores or general shopping centers, and a fewsimple exercises can be done in 10-15 minutes prior to activity to helpincrease performance and aid in recovery after the workout is over.
For the calves, place the band under the ball of the foot, then extendthe leg forward and lift the toes up. For 10-15 seconds, push the foot down into the resistance of the band tostretch and activate the claves, then release. Repeat for 2-3 cycles before switching to the other side.
Quads, hamstrings, glutes and even triceps can be warmed by wrapping theband around the top of the foot and pulling upwards towards the buttocks. Using a wall for support, or nothing to workbalance, hold the band taught and gently push into the resistance of the bandwith the foot. Move the foot downwardtoward the floor to stretch and warm these muscles that will help the bodypower through a run.
Finally, for the hips that are hard to warm at times, lie flat on theback with the resistance band in one hand and wrapped around the oppositefoot. Turn the foot into the hip at a 90degree angle, and then push against the resistance, moving the foot to theoutside hip to stretch the rotator area of the hip joint. Hold for 15-20 seconds, and do 3-4 setsbefore switching.
These simple exercises can help warm the body for activity, and increaseoverall performance through dynamic stretching and more muscle engagement.
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Expert Performance is a vertically integratedmanufacturer of Performance Apparel. We have been making products bothdomestically and overseas for more than twenty years. Expert has been a leadinginnovator in the design and development of smart fabric technology to createand manufacture fashionable, high quality, functional garments for the activelifestyle, athletic, and sportswear markets. Our line of basic and specialtyproducts cater to the needs of distributors, decorators, and retailers. We areproud to offer profitable opportunities to you, our partner.
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