At this time of year, it is easy to get complacent about physical exercise but stretching is an easy way to work some activity into your schedule.  Stretching is a great way to loosen up your body, help relieve stress and prevent injury while lifting those heavy Christmas packages in Tampa. 

Stretching should not cause back or leg pain – while you should feel a pulling on the muscles being stretched, there should be no joint pain or sharp pain at any time.  Start slow and warm up a bit before beginning a new routine.  Once you start, move into each position slowly and hold the stretch for at least 30 seconds.   Do not bounce or move too quickly.  Over time, you will notice your range of motion improving and you will be able to move into each position with more ease.
Over the next few blogs we will share 12 great stretches to build your flexibility and help you banish stress! Today we are on legs.

Here are 6 basic leg stretches to try during the holiday season:

#1 Calf Stretch: 

• While standing, take a big step forward and stay in the position shown in the picture
• Keep the heel of your back leg on the floor and slowly move your weight over your front foot (move hips forward)
• You will feel a stretch on the back of your lower leg (calf muscles).  Stay in the stretch for 30 seconds then Repeat with the other leg

#2 Hamstring Stretch

• Lie on the floor and raise one leg towards the ceiling
• Grasp the raised leg and gently pull it towards your chest
• Try to keep your leg extended (although a slight bend is OK)
• Pull gently for 30 seconds.   You will feel a stretch in the back of your leg (Hamstrings)
• Relax and repeat with the other leg

#3 Standing Hamstring Stretch

• While standing, place one foot on a box or on a stair (start small and you can raise the height over time as you gain more range of motion)
• Gently lean forward until you feel a pull in the back of your leg (hamstring)
• Remain in the stretch position for 30 seconds.  Relax and repeat with other leg

#4 Inner Thigh Stretch

• Start standing with legs apart and toes turned outward
• Slowly move weight to one side by bending one leg
• Feel the stretch in the inner thigh
• Hold for 30 seconds, relax and then do the same to other side

#5 Standing Quad Stretch

• Start in a standing position
• Gently bend one leg at the knee and move heel towards your buttocks
• Grasp your foot and gently pull your leg upwards (hold wall for support with other hand if necessary for balance)
• Feel the stretch at the front of your thigh (quadriceps)
• Hold the stretch for 30 seconds, relax and repeat with the other leg

#6 Quad Stretch

• Lie on floor on your stomach
• Gently bend at the knee and move heel towards your buttocks
• Grasp your foot and pull your leg until you feel a stretch in the front of your thigh (Quadriceps).  Hold the stretch for 30 seconds, relax and repeat with other leg.

Go easy and just keep at it for 15 minutes each day and you will feel younger and less stressed throughout the day!