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Hi I am Katrina. This is diet.com video and I am going to show you what I usually do for my stretching routine after about a five minute warm or after my cardio. So, I am going to start with my hamstring. If you are standing, I like to lift up my toe and lean down. Stretch out that hamstring in the back, as you feel whole, you want to stretch for about 20 to 30 second on each muscle. And stretching prevents injury and it helps you get a better workout. So if you are going to do a strength training, you definitely want to stretch before you do that. And then go the other way.
You never want to bounce, that was then this is now. No, bouncing. So now we are going to get the inner thighs what I want you to do is just lean to the side. You feel good stretch on one side. Do not let knee drop over your toe, and this leg is straight and your feet are facing forward. I am just going to lean down, felt good stretch and hold it for a little longer than I did, 20 to 30 seconds. Then after this one I do not know why I did it because I already stretch out my hamstring but I always go down and touch the floor after. Why? Because it feels good. And then I roll up and I always go onto quads. You want your knees on line with each other, try to bring your leg behind you and you just push out your hip, so if you want more of a stretch do not bring your leg behind you. Just put that push the hip out and hold that and then switch. This is lot of balance so you can ears if you want. I used to do that in gym class.
And then one that requires balance that I do. If you are not laying because you can do this laying on your back. That you cross over one leg and then yo go on an angle so you can see. In crest of your one leg right above your knee and you sit back. In this stretch is at glut of the leg that is crossed over and this is really good for the knee because when the glut gets tight in pulling the knee actually.
You always go into the other side. And for all you ladies our hips are faced like this, and our IT then gets really tight you can pull on your knees. So, if you are running, doing the elliptical or lunges you want to stretch out the IT then. So, this is the easiest way that I figured out how to explain how to do it. You want to lean to the side. Then you step over, you lean in until you feel a good stretch in that hip. You should feel good. Then you go the other way and that always helps.
And I am going to stretch out my shoulder so the rear dowel is behind this cross over like this then go to a switch. And the triceps are tricky, you always want to bring it above your head behind your head. I will show. You try to reach, most people can go a little further to me. And then you switch. And then you stretch out the upper back in a little bit of the lower back. You roll down, kind of like a hamstring stretch and you grab the back of your calves. Some I am grabbing right here and you pull up, so you get a good stretch in that upper traps in the laps, in the middle of the rhomboids. Then you roll and then the last one that I do not know why I do this last but it is the calve. You put one foot behind you and to get the upper calve which is called the gas drop. You do not need to know that but you want your back legs straight and you push your heel into the floor. I want you to get the lower calve which is the ***** which you get sore from running or cardio. It is bend that back knee a little bit and push your heel into the floor. If you have a wall you can push into the wall too. Then you switch, so you keep it straight push your heel in and then you bend it. And one important stretch that I always leave out so I am working and I am trying to include this is your chest. This one always hurts so, I do not know why I do not do it but you should and I will start doing it if you do.
Now, you just bring your hands behind you and this stretch is at the biceps too. And that one helps bring the shoulders back. It is a good posture because the chest gets too tight and then you shall do like this. So I will promise I will do that on for now on. So, that is it, I am Katrina and thank you for joining me for my stretching routine.
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