Remember these tips: - don't bounce - stay comfortable; never stretch until you have pain - count to at least 10 for each stretch (20 is better!) - don't stretch a cold muscle, warm them up first.
- stretch a little before you race and a lot after - stretch both sides of your body - stretch all the muscles you have used (upper and lower body).
The first pose is the Venus pose. Stand with feet shoulder width apart. Interlock your fingers behind your back and stretch them up as you bend forward as far as you can.
Next is the Down Dog pose. Start by kneeling. Place palms flat on the ground, fingers wide like starfish. Knees and hands should be hip and shoulder distance apart.
The Forward Lunge is a great stretch for your calves after a long race. The next stretch is the Kneeling Lunge to stretch another part of your lower body, your hip flexors!
Slide your back leg behind you until you feel the stretch in the front of the hip. To intensify the stretch, push your hip forward. To intensify the stretch even more, lift back foot off the ground.
Don't forget to switch sides!
To start the Side Pretzel, sit on the ground with your back straight and both of your legs out in front of you.
Bend one leg until the the foot of that leg is flat on the ground. From here, cross this leg over your other leg, making sure that your other leg is flat and extended on the ground.
Push your elbow against the outside of your left knee for a count of at least 10 and switch sides. (stretches hips and hamstrings)
To begin the Turtle pose, sit on the ground with feet flat on the ground and knees bent.
Now pull up through your belly and back as if your belly button was pulling up toward the ceiling until you feel a stretch in your back. Hold. Relax your back and repeat. (stretches back & neck)
Slowly bring arms down as you exhale slowly and completely out of the mouth. It is important to finish your stretching with Dragon Breathing to calm your mind and body.
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