Are you a serious runner or walker? Here are some must-do exercises and stretches that require little or no equipment. I did some of them today, while spending time with my family (which deserves extra points for multi-tasking, right?)!
"Static" Wall Squat
Start with your back firmly against a wall. Your feet should be flat on the floor, roughly shoulder-width apart. Keeping your upper body tight, lower yourself down and hold for 30-60 seconds for starters. Slowly slide back up the wall, returning to starting position. As you do these more frequently, you can increase the time you stay down in squat position, and alternate between 45° and 90° angles. The longer you hold this move, the more pressure you will feel pulsating all the way from your legs down into your heels (since you're holding up your own body weight). For maximum intensity, I like to distract myself by reading or occupying my mind elsewhere while holding the squat, so that I temporarily forget about how much my legs are burning!
Variations: Try extending one leg when you are down in the squat position. Hold for the duration of the exercise, then come back up, and switch legs.
Another way to "switch things up" is to use a fitness ball. Place the ball between yourself and the wall, and let it roll down with you as you squat into a 45°-90° position. Lean in to the ball, while holding in your abs.
The Standing Quad Stretch
Standing upright, raise one leg back as far as you can, pulling your heel in towards your bum (if you can't stretch it that far, don't worry! Be patient and keep working at it, and the muscles will eventually give). Use your alternate hand, or both hands; whichever you prefer, being careful to keep your raised leg closely aligned with your standing leg, so that your knee isn't jetting out to the side (to prevent injury). Hold for 20-30 seconds, and switch legs.
Though this stretch is great for improving posture and balance, feel free to use a chair or lean up against a wall for support.
Variations: Instead of doing this as a standing quad stretch, try it while lying down. Remember to keep your abs pulled in, and your bent knee close to your straightened knee (so that you are stretching properly and effectively) while holding the move.
Kneeling Quad / Hip Flexor Stretch
Start in standing position, extend one leg back, lowering into a one-legged lunge. Place both hands on your bent knee. With your upper body tight, shift your shoulders slightly back, and tilt you pelvis and chest forward. Hold for 20-30 seconds, making sure to avoid arching in your lower back (to prevent injury).
Variations: The Crescent Lunge
Instead of resting your hands on your knee while lunging, try raising them up towards the ceiling in a yoga Warrior pose. Arms raised, pushing your chest up and out, extend your fingertips to the sky; inhaling and exhaling.
You can also do this stretch up against a wall or stationary object, and pull the leg extended behind you in towards your back (using your hand, grab your ankle and curl it inward).
Advanced Double Leg (and Ab) Stretch
Kneeling with both legs, start with your knees about hip-/shoulder-width apart. Now, with your abs tight, gently lean back. If you can, grasp your ankles (or heels, if that is too hard) and pull your upper body towards your heels (but only go as far as feels right). Hold for 30 seconds, concentrating on breathing deeply. Another way you can do the move is to extend your fingertips to the floor. Slowly raise yourself back up, and repeat if you like.
Variations: Start with your hands at your sides, as you kneel. Instead of grabbing your ankles or heels while you lower yourself back, raise your arms up and forward as your upper body extends in the opposite direction. Be careful not to let your lower back arch (to prevent injury).
Pigeon Pose variation
This move opens up your hips, while stretching out your quads. Start out by sitting on your bum, with your legs out in front of you. Extend one leg behind you, into a split pose, and tuck your front leg in towards the opposing hip (see diagram). Curl your extended leg in towards your back, grasping your ankle and gently pulling it further in to 45° (you'll feel the pressure increasing the closer your leg gets to your back).
Laying Quad Stretch
This pose is one that I do all of the time. The good thing about it is that you can stretch as little or as far as you like (encouraging news for those who considers themselves inflexible!).
Start by lying on your stomach, with your arms and legs extended behind you. Curl both legs in towards your head, and grasp your ankles with your hands. Hold for 30-60 seconds, and repeat if you like.
Variations: Follow the steps above for the basic stretch, and while you're pulling your legs in with your arms, carefully let go of your right leg and extend it behind you. Extend the same arm, and hold for 20-30 seconds. Pull both your arm and leg back in, and do the same extension on the left side. Repeat in 2-3 sets of 12-15 reps.
Count yourself fortunate that you don't have Jillian Michaels intensifying your wall squats like the wretched woman below... That would be sheer torture!
I hope you've enjoyed this series of exercises, and maybe even gained some new ideas for your next workout. Happy stretching!
Hey, Great Article
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