Stretching

In my opinion, stretching is an important things. In the daily practice we can see that a lot of people suffer from myalgia or "hard muscle". The best way is to train your muscle every day. Just by doing simple exercises, you can make your body free from any drugs given by the doctors.

Stretching is important during your warm-up, before you run, because it increases blood flow to the muscles. But stretching during your cool-down may be even more important. "After running, stretching helps to remove lactic acid from the muscle, which in turn reduces muscle soreness," says Pitchford. "That promotes better flexibility." Stretching afterwards also will help you relax.

Stretches for side of neck:

1. Sit or stand with arms hanging loosely at sides
2. Turn head to one side, then the other
3. Hold for 5 seconds, each side
4. Repeat 1 to 3 times

Stretches shoulder, middle back, arms, hands, fingers, wrist

1. Interlace fingers and turn palms out
2. Extend arms in front at shoulder height
3. Hold 10 to 20 seconds, relax, and repeat


Stretches ankles

1. Stand and hold onto something for balance
2. Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.
3. Repeat on other side
(Note: can also be done sitting)


There are many kinds ot other stretching exercises for you to do, just make sure you know the purposes of the stretching.