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
POSTED IN fitness, sports, water sports, soccer, running, ice hockey, workouts, best-ever arm workouts, lean leg workouts