Take Three with Tracy

S-T-R-E-T-C-H-E-D to the Max!
If you are ever pressed for time (and who isn’t?) and aren’t too inhibited to implement the following stretches, then it will be easy to incorporate them into your everyday living activities. Many people ask, “What is the big deal about stretching anyway?”
1) stretching can improve your flexibility which will lessen the risk of injury as you train, 2) stretching will improve your recovery time as you train and 3) stretching properly can actually improve your muscle balance and therefore your performance.

Think of your muscle systems as being pulleys.  One group pulls (contracts) as the opposing muscle lengthens.  If you are continually cycling, for example, your hamstrings are contracting hundreds of times per mile.  Your quads (thighs) contract as you push down on the pedal and the back of your legs (hamstrings) contract as you pull your foot through the downside of the pedal stroke.  While your legs are in a 90 degree angle for long periods of time, the muscles will tighten in that position. Stretching is imperative to achieve muscle balance and joint flexibility.  For running, the same effect is similar.  The quads and hams are continually firing and working in an alternating state of contraction.
How can you continue your stretching program as you go about your daily activities?

1)    From your desk chair scoot to the right and keep your left bun on the seat.  Bend your right leg up behind you and hold your ankle, pulling your heel into your glute.  Keep your right hip open and press it forward to get a deeper stretch that releases the hip flexors. Hold for 20 seconds then switch sides.  Don’t worry about what your coworkers say or think – you are improving yourself.  This is probably not a good idea if you ladies are wearing a skirt, however.
2)    If you have a job that requires sitting for extended periods of time, be sure to get up at least once an hour and stretch out your lower back.  Stand behind your chair with your hands on top of the chair back.  Arms and legs are straight but not locked.  Head is in the neutral position with eyes looking at the floor or at your shoe laces.  Bend at your hips and step back until you are in a 90 degree angle.  Feel the stretch in your hamstrings, lats (rib area in back) as well as your middle back.  Be careful that no one is behind you or else you might just bump them with your rump!
3)    While you are in line somewhere or on the phone, it’s a great time to multitask and stretch your calves.  Simply step back with one foot and press your heel into the ground.  If that feels too funky in public then try a less-obvious way:  push your heel out in front of you, lifting your toes back toward your body.  Careful now – don’t trip anyone!