Photo: hectorir / Flickr

Getting air into your lungs and moving your body can make you feel so much more alive. Activity brings mental and physical energy so any exercise programme is a good one. And as long as you include some warm-up and cool-down stretches in your programme, you’ll help prevent muscle aches and injury. Start off by marching on the spot and then shrug your shoulders before you get into your stretches. Here we include tips on how to stretch your calves, quads and hamstrings.

Pre-stretching routine

You may find that your muscles are tight to begin with but over time your muscles will relax, allowing for fuller stretches.

Begin your pre-stretch routine by marching on the spot for three minutes in a warm room, wearing comfortable clothing. Start lifting your knees higher and higher as you march until your thighs are parallel with the floor. Gradually swing your arms higher and higher at the same time.

Raise and rest your shoulders several times. Once you’ve shrugged your shoulders, do 15 larger arm circles to the front ‑ and then repeat the same movement towards the back.

Stretch your calves, quads and hamstrings

Place your hands against a wall and stretch out so that your arms are straight. Place one leg behind you while keeping your front leg straight (with that heel firmly placed on the floor). Now feel the stretch up the back of your calf in your back leg. Repeat the same stretch on the other leg.

To stretch your thigh or quad muscles, lie on your side on a mat. Then hold your foot so as to bring your heel towards your buttocks. Hold this position for 10 counts. Repeat the same motion on your other leg.

In order to stretch your hamstrings, sit on a mat with one leg positioned straight ahead of you. Bend the other leg so that your other foot almost touches your straight leg’s knee. Now, using your back to move, stretch forwards towards your straight leg’s foot. Let your hands lead you or use a towel if you prefer. Hold the stretch for 10 counts. Repeat the stretch on your other side.

Tags: exercise