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Warm up right! Smart stretches for every sport

Dynamic stretching is super important before any workout or big game. But what kinds of stretches are perf for your sport? Here’s our fave all-over routine with recommendations to prep for everything from running to golf.

 

Liven Up Your Legs

Any sport with running, like soccer, softball or basketball, is gonna involve some legwork. So check out these moves to get your lower bod ready to go:

 

Flitter Feet – Jog forward, and with each step, try to touch your heel to your butt. Do fifteen steps on each foot.

Sideways Swing – Bring your right leg in front of your body, and swing it as far as you can to the left. Then swing it back to the right as far as you can. Repeat that ten times on each leg.

Soldier Sistah – Step forward with your right foot and bring your left one straight out in front, with your toes flexed. At the same time, swing your right arm up, keeping your elbow locked. Then continue marching forward, and do the same with the opposite side. Do ten reps on each side.

Get Hip – Bring your right leg up in front of you, and catch your right foot in your left hand. Pull that foot up, and use your right hand to push up on your right knee. Come up to the ball of your left foot while you’re doing that. Then let go of your right foot, take a step forward with it, and repeat those movements on the opposite side. Do the entire stretch 15 times with each leg.

Dippin’ Down – Take a big step forward with your right leg, while trying to touch the ground with your left knee. Be careful not to extend your right knee past your toes. Then stand up and continue “walking” by doing the same on the opposite leg. Repeat ten times on each side.

 

Unkink Your Upper Bod

Ready for some tennis, golf or swimming? Not ‘til you’ve done these upper body stretches!

 

Size Up the Competition – Stand with your feet together and your arms straight out so that your bod is in a T-shape. Then rotate from your hips (keeping your lower bod in place), and look to your right. Rotate all the way around and look to your left. Check out both views 15 times each.

Circle Time – Do some big arm circles. Using both arms at the same time, do 15 circles forward and then 15 backward.

Stick It to ‘Em – For this move, you’re gonna have to grab your golf club, a broomstick, or another type of bar. Put it behind your head so that it lays across your shoulders, and hold onto each end. Then, without moving your lower body, bend to the right so that the right end of the stick is pointing toward the ground. Then bend back to your left so that that end of the stick is toward the ground. Try bending 15 times on each side.

Hold Your Head High – Don’t forget about loosening up your neck! Slowly turn your head to the right and then to the left 15 times on each side. Then, drop your chin to your chest, and roll it up to your right shoulder. Roll it back down and over to your left shoulder. Do ten rolls to each side. Finally, drop your chin to your chest again, and slowly look straight up. Look up and down ten times.

 

What moves get you ready to hit the field, babes?
 
 

BY CARRIE RUPPERT ON 7/25/2012 12:00:00 AM

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