Lower Body Stretches

Now that the weather is warmer it's time to get off the treadmill and get outside for your cardio exercise. A run/walk on the trails around Reston is a great way to boost your cardio workout to lose weight and reduce stress. Before you get out there, it's important that you know how to stretch properly.
Stretching after a light warm-up and after a run or walk will help with muscle soreness, keep you flexible and prevent injury. Here are 3 examples of stretches for your quads, hamstrings and hip flexors.

1) Quad Stretch:
Position yourself facing a wall or and place your left hand on the wall for balance. With your right hand, grasp your right ankle behind you and gently pull it toward your body until stretch is felt in the front of your thigh. Hold for 20 seconds and repeat on the opposite side.

2) Hamstring Stretch:
Wrap a strap (belts work well) around the bottom of your right foot. Bring your right leg up and toward your torso while pulling gently on the strap until stretch is felt in the back of the leg. Hold for 20 seconds and repeat on the opposite side.

3) Hip Flexor Stretch:
Place right foot in front of you while extending the left leg behind as shown. Hold this position for 20 seconds and repeat on the opposite side.

Stretching: Lower Body

Staying loose & flexible will help prevent injury, help you progress with your training and help you recover. Read below for more on this week's focus: hamstrings, thighs/groin and the quadriceps.

At BodyByGeoff each training session starts with a warm-up & ends with the trainer stretching or manipulating you with his/her body weight and pressure to increase your range of motion & aid in exercise recovery.

If you have injured yourself or you are in extreme / repetitive pain, you may need to see your doctor and then come see our Physical Therapist, Oana.

BodyByGeoff is in-network with most major health insurance plans including Carefirst & Anthem Blue Cross, Aetna, United and PHCS.

(1) Hamstring Stretch
Gently pull knee to chest until stretch is felt. Hold for 20 seconds. Repeat with other knee.

(2) Quadriceps Stretch
Pull heel toward buttocks until stretch is felt in front of thigh. Hold for 20 seconds. Repeat with other heel.

(3) Thigh Adductor (Groin) Stretch
Sitting straight or with back against a wall, gently push your knees to the floor until stretch is felt. Hold for 20 seconds.