1. Stop Those Muscle Cramps
Most muscle cramps come from one of six causes, all of which are preventable. The major causes are overextension of the muscles, lack of stretching, extremes in temperature, dehydration, loss of salt from sweating and low blood sugar. Failure to stretch before exercise creates cramps, but stretching is also one way to relieve the cramp. If you develop a leg cramp at the hamstring, lie down and stretch it out. Pull the leg to the chest and stretch it forward. Do this slowly and gently to remove the cramp.
2. Work the Hamstring
Lie flat on the back and keep one leg extended. Raise the other leg, with the knee forming a slight V. Grasp the raised leg with your hands at the shin and pull the leg toward your chest as far as you can. As the muscle relaxes, attempt to touch your chest. Hold the leg in the stretch position for 20 to 30 seconds and release. Lay the leg back down and extend it as far out as possible. Stretch the opposite leg in the same manner.
3. Stop Your Aching Back
Strengthen the lower back and middle back with the lying stretch and extend. Lie on a table with the back flat and the knees hanging over the edge. Pull on leg up, bend it and grasp it in both arms as you pull it to your chest. Release and lower back to the floor. Lift the other leg as you bend it and pull it to the chest.
4. Yoga Stretch
Try the yoga lying stretch. Lay on the floor with your hands and arms to your side. Slowly raise the arms as you point the toes and stretch. Stretch your arms, and try to reach the wall. Stretch as far as you can. Tighten the abdomen as you stretch to get additional benefit. Maintain the stretch position for a second, and then slowly bring the arms back to the side as you bring your toes up and stretch them toward your head.
5. Stretch When You're Pregnant
Even pregnant women benefit from the lying stretch and extend. One variation that is an excellent stretch is to lie on your side on the floor with the leg below bent in a V to support the upper body and the upper leg extended, overlapping the other leg at its ankle. Support your upper body with the forearm flat on the floor, bent at the elbow, and lift the upper body. Bring your arm on top over your head to stretch the body. This is a simple warm-up for pregnancy exercises.
