Huang Shan Today

Stretching is a major part of any sports activity whether professional or not. Stretching loosens up the muscle making them more limber. It also delivers valuable oxygen to the muscles. Here are 10 stretches every athlete should know.

1. Roll your neck: Start by lowering your chin to your chest. Slowly rotate your head toward your right shoulder, then your back, then your left shoulder and then back to your chest. The motion should be fluent, and you should feel a slight stretching of your neck muscles.

2. Shrug your shoulders: Lift your shoulders up and forward, then up and backwards. Do this back and forth for 30 seconds. Next, swing your right arm in a huge circle 8 times. Repeat on the left arm. Do two sets.

3. Warm your hip muscles: With your feet shoulder width apart, and your feet pointing forward, place your hands on your hips. First, push your hips toward the front. Then roll them to the right, then the back, then the left and then out in front of you again. Do this for 1 minute, alternating directions every few rotations.

4. Stretch your calves: Stand with feet side by side toes pointing forward. Step out with your right leg and bend at the knee while keeping the other leg straight. If you don’t feel a good stretch in your calves you’ll need to step out farther or slide the straight leg backwards until you do. Hold for 10 seconds, and switch sides. So 3 sets.

5. Stretch your hamstrings: While standing, cross your right foot in front of your left foot. Slowly lower the top half of your body down until your forehead touches your knees. (Or as close as you can get) keep both knees straight and hold for 10 seconds. Now cross your left foot over your right foot and repeat. Do 3 sets.

6. Here’s another one for the Hams: Lie on the ground or the floor with your back flat. While looking upward grab the back of your right leg with both of your hands. With you leg bent, pull your leg up until your thigh is in a 90 degree angle with the floor. Then, slowly straighten your lower leg at the knee until you feel a pull.

7. Stretch your quads: Stand with your feet together. Bend your right leg and try to touch your heal to your buttocks. Grab a hold of your foot with your hand and pull it into your buttocks until your knee is pointing at the ground and hold. You can use a chair or a wall for support if you need to. Do the same with your left leg.

8. Piriformis Stretch: Lay on your back then cross your legs as if you were in the sitting position. Grab the underside leg with both hands and pull your knee toward your chest until you feel a stretching in your buttocks and hip.

9. Stretch your upper arm and shoulder: While standing or sitting, place your right hand on your left shoulder. With your left hand pull your right elbow across your chest toward your left shoulder and hold for 15 seconds. Repeat on other side. Do 3 sets.

10. Stretch three at once: With knees slightly flexed, stand or sit with your arms over your head. Hold your left elbow with your right hand. Lean to the right while gently pulling your elbow behind your head. Hold for 15 seconds. Repeat on other side. Do 3 sets.

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