Performing stretching exercises before jogging helps warm up your muscles to make them more flexible and supple. It increases your body temperature and the range of motion of your joints, and it prompts your body to increase blood flow, preparing your body for your aerobic activity. Stretching after jogging helps your muscles relax, prevents cramping and reduces possible fatigue and soreness. Consult your physical therapist before doing a stretching routine if you are recovering from an injury and are under supervision. She can tailor a stretching routine geared for your specific condition.
Upper Body Stretching
Step 1
Stand straight, and extend your arms in front of you, interlacing your fingers with your palms facing outward. Push out as much as you can, and hold this position for one full breath.
Step 2
Release your arms down to your side, and begin to roll your neck in a clockwise direction. When you come full circle, do the same in the opposite direction.
Step 3
Bring your head to center, and bring your arms overhead. Take your right elbow with your left hand, and pull gently toward the left. Repeat on opposite side.
Step 4
Bring your arms down to rest on your hips, and twist your torso gently to the right until you feel a stretch. Hold for one full breath, and come back to center.
Step 5
Repeat this twist for your left side.
Lower Body
Step 1
Stand facing a wall or railing, and grasp the top of your right foot with your left hand behind your back, pulling your right heel toward your buttocks. Hold this posture for one full breath and release. Repeat for your left leg.
Step 2
Sit with your legs stretched out on the floor, and bend your right leg to bring your right foot to your left knee.
Step 3
Bend forward toward your left leg, keeping your eyes on your left toes. Hold for two to three full breaths, and repeat for the opposite side.
Step 4
Straighten out both legs again, and rotate your ankles in opposite directions for 10 to 15 seconds.
Tips and Warnings
- Always do your stretching exercises in a relaxed manner so you can reach deeper levels of stretching without overextending your muscles.
- Terminate any stretches that cause you to experience sharp shooting pain, and consult your physical therapist.
