Keeping Muscles Limber

To Keep muscles limber and soreness away, always follow your workout with stretching.

To keep soreness away and your muscles limber, everyone needs to stretch after a workout, Stretching raises the temperature in the muscle and enables us to move with a full range of motion. It also relieves stress, tension, improves flexibility and prevents injuries. Don’t miss this important step. Toward the end of your workout, cool down by slowing your pace and then begin your stretch routine. Soreness and cramps are the result of skipping this step.

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When stretching, take your time. Do your stretches slowly and never bounce. Hold each stretch for 15 to 30 seconds. Alternate positions and repeat two to three times.

Hamstring Stretch: Lie on your back with legs straight. Bring the right knee, bent back toward your hip. Grasp behind your right hamstring, with knee still bent. Slowly straighten knee until hamstring becomes taunt. Hold, relax, and repeat.

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Quadriceps (thigh) Stretch: Lie on your stomach with left leg straight and right leg bent at a 90 degree angle. Loop a towel around your right ankle, holding the ends with your hands. Lift your right leg, attempting to straighten right knee against tension from the towel and arms, until thigh becomes taunt. Repeat two or three times.

Calf and Achilles Stretch: Place your hands on solid support. Keep back flat. Place one leg, knee bent, in front. Keep the other leg straight, with that foot either facing straight ahead or slightly toed in. With back heel firmly on the ground, move hips downward as you slightly bend the straight knee. You should have a slight feeling of stretch. Hold for 15 to 30 seconds, then repeat with opposite leg.

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Triceps/Shoulder Stretch:Stand with arms overhead and elbows bent. grasp the elbow of your right arm with left hand. Gently pull elbow behind your head and hold. Repeat with opposite arm.

Shoulder Arm Stretch: Stand upright, hold end of towel in each hand and raise your arms straight overhead. Lower left arm behind back while bending right arm slightly. Lower right arm to level of your left, and continue to move both arms downward as far as feels comfortable. Hold, then raise both arms.

The Triangle: Take a wide stance, placing feet about twice shoulder width apart. Your legs should be loose and knees unlocked, feet parallel to each other. Keep feet pointed straight ahead throughout this stretch, but don’t force it. Rest your right hand on the side of your right thigh and raise your left hand straight over your head. Keeping your left arm straight, slowly lean toward your right side as far as you can, letting your right slide down your leg. Hold for 15 to 30 seconds, then slowly bend back into stating position. Now switch hand position and stretch to the left side. If you have back problems, you can bend knees slightly while doing this stretch.

Image via Wikipedia

The Great Divide: Start by getting on your hands and knees with feet and hands about hip width apart. without moving your feet, gently raise buttocks into the air, straightening legs without locking knees. Keep your feet and hands as flat as possible on the floor. Your body should now be shaped like and upside down V with your butt in the air. Gently lower your head as far as you can and hold for 15 to 30 seconds.

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  1. Great information…

  2. Ow, Ruby.

  3. An excellent article. It makes me want to start exercising again.


  4. Good post..well-presented and very informative..Thanks for sharing this great exercise tips :)

  5. You done a great job on this. Your pictures made me want to start stretching after I quite smiling. Great pictures!

  6. I do a warm up and a cool down with stretching (that is to say when I actually get a chance to exercise). Great info, Ruby!

  7. Good points and nicely presented.

  8. Stretching relaxes and these exercises are terrific. Thank u for posting.

  9. Great article! Thanks for sharing.

  10. Really good article, an animal would never get up without stretching out and we don’t see many with back problems ect!

  11. Nicely presented and informative. Thank you, Ruby.

  12. Well presented and informative. Thank you, Ruby.

  13. Very informative article

  14. Very good info. I run regularly and I will add this to my routine. Nice pictures. No wonder my cats don’t get cramps.

  15. Very good advice, I love the pictures.

  16. It is always good to warm up before doing any exercises. Thanks Ruby.

  17. Excellent article Ruby! I always do stretching excercises ever since I was in a car accident and had to go to physio. You made it sound easy and decisive!!

  18. Thank you my dear friends, Your comments are much appreciated.

  19. Very nice article Ruby. I will ask my mum to read this as well. She can definitely use this info :)

  20. I do agree with you ruby I always stretch first thing in the morning, I feel somehow it starts my day off well

  21. nice sharing thank you :)

  22. very good


  24. Even on days when you don’t have time to exercise, you can do a few stretch. Not only that that it doesn’t take much time, you will you feel energetic too.

  25. Very good advice and an informative and well-written article. I do a lot of stretching when I work out at the gym; people should also stretch after they have worked out, too.

  26. Great article. Stretching is essential otherwise you will wake up really sore.

  27. Well done Ruby! The cat stretching reminds me of those yoga poses again…now I am surfing the net, sit too long, and should stretch now…ready…. go……

  28. nice post…it deserves to be on top spot,

  29. This was very interesting Ruby.
    Cats are particularly interesting to observe also, I never see one get up and just walk off-they always stretch. Thanks for a very good article with great photos!

  30. man i love your articles and the pictures are very nice in this one xD

  31. it’s really Great article! Thanks for sharing.

  32. wonderful stuff man, the article is really good!

  33. great article!

  34. great post!!!

  35. WTF LOL!!!

  36. Good read Ruby, the importance of stretching before exercise especially cannot be underestimated.

  37. greart article

  38. I like the cat’s stretch, feline flexibility is simply amazing.

  39. Thanks for the information, it really helps.

  40. Thanks for this article

  41. Nice pictures.

  42. Nice article Ruby. Lots of helpful info.

  43. Really like your information Ruby!!

  44. This was a very informative article, Ruby. It really is important to stretch after exercising. It does help keep you from cramping up afterwards.


  46. This would help a lot of people who want to get into exercising. Great job!

  47. I gain much by reading this article.Thank you.

  48. You give some very wise advice in your articles. Good work.

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