Any pose that involves reaching for your toes is great for stretching your hamstrings and calves, Harrison says; pulling up on your toes can also stretch your arch and your IT band—a perpetually tight muscle in runners that travels from the hip to the outer knee. Harrison likes to do both standing and seated forward folds after a run. For the best stretch when seated, hinge at the waist and reach as far you can with a straight back before folding over your legs. If you can't touch your toes when standing, bend your knees slightly or stand with your feet slightly apart, or place your palms on your calves.
Original article and pictures take www.self.com site
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