Your leg should complete a full half circle movement with this stretch. Do not swing out of control but rather with control and balance.
ROTATING REVERSE LUNGE This stretch will give your whole lower body a warm up. Keep full control during this movement. Move slowly. Improper form or jerky movements can easily result in injury.
SHIN & ACHILLES HEEL STRETCHESToo many weekend warriors overlook the shin muscles and Achilles heel - until they wreak havoc on their body. Before stepping onto the court, give your lower leg some attention.
Place the balls of your feet on a curb or raised surface with your heels hanging over the side. Lower your heel as far as you can go. Hold.
Raise up your heel as far up as you can reach while maintaining your balance. Hold.
Now, invert your position. Place the heels of your feet on the raised surface with your toes hanging over the side. Lower your toes as far as they will go. Hold.
Raise up your toes as far up they will go. Hold.
BONUS: Finish these off with some ankle stretches. Sit on the floor with your legs straight out in front of you. Point your toes straight out. Rotate your ankles 360 degrees (all the way around).
MARCHING SPRINTAs simple as it is, running in place will always have a place in fitness history for a reason... it works. Try this exercise to not only loosen up the body but also to get your heart rate going.
THE SUPERMANWhatever your sport, your core and lower back bear the brunt of the work. The superman stretch gives your core and glutes a good solid stretch while strengthening the lower back and the neck.
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