We are getting ready for our 4th annual Kickball for a Home event here in Columbus, and you should be getting ready and warmed up, too! Here are some stretching tips from Christina Heineike, General Manager of Wendy’s Fitness Center:
WARM UP– It’s VERY important to warm up your muscles so they don’t tear!
Light cardio: Five to 10 minutes of light cardio activity, such as walking, marching in place, jogging, etc. A good rule of thumb is to keep moving until you break a sweat.
DYNAMIC STRETCHES– Stretches warm up the muscles as well as get them limber. Dynamic stretches mimic the movement of sports and are better for warming up than just holding static stretches. Be sure to only go to the point of a mild stretch, not pain.
Leg swings: Hold onto a wall or ledge for balance. Complete 10-15 swings forward/backward on each leg. Also complete 10-15 swings side to side on each leg.
Long lunge: Take a long step forward, dropping back your knee toward the ground until you feel a stretch in the back leg/hip. Stand up and repeat on the other side. Complete 8-12 per leg.
Rear kicks: Bend one leg, bringing heel toward your backside, then switch and repeat with the other leg. You can do this exercise standing, or in a jogging motion. Continue for 15-30 seconds.
High knees: Bring one leg forward, bending knee to 90 degrees, and bringing thigh parallel to the ground. Switch and repeat with other leg. You can do this exercise standing, or in a jogging motion. Continue for 15-30 seconds.
Arm swings: Take arms out to the side and swing them in front of your body. Repeat 10-15 times. Then swing them in circles forward/backward; 10 each direction.
Calf walks: Place hands on ground or on a wall/ledge. Put feet side by side and press one heel toward the ground as the other heel comes off the ground; switch. Repeat 10-15 times on each side.