Thanks for the stretches, I'll use those! What do you think of these ones? I got them from a website:
Calf Stretch
You should stretch your calves 2 ways. First is the usual way where you lean against a wall, step back with the leg to be stretched, knee straight, then keep your heel down and push your hips forward until you feel the stretch in your calf. Second, keep the same position but bend your knee, which will give a better stretch to the soleus muscle and the Achilles´ tendon.
Cat Stretch
Here’s a good one for your back. Get on the floor on all fours. Arch your back like a cat, then relax and let it sag toward the floor. Don’t move your arms or legs, just your back.
Corner Stretch for Chest
Stand facing a corner with one hand on each wall, about chin level. Lean forward until you feel a good stretch in your chest and shoulders.
Hamstring Help
Lie on your back, extend one leg on the floor and bring the other up, leg straight, until you feel the stretch in your hamstrings. Pull gently on a towel looped around your leg to make it easier.
Hamstring Stretch
For the seated hamstring stretch, extend one leg, tuck the other one in so the sole of your foot is against the extended thigh, and lean forward slowly, reaching toward your toe and keeping your back flat until you feel the stretch in the back of your thigh, then hold. This is more effective than extending both legs and
leaning forward to stretch both at the same time, because you may not have the same degree of flexibility in both legs.
Hip Rotators
If the muscles that rotate your hip are tight, it can stress your lower back. Lie on your back, grab your left knee with your right hand, and pull it slowly across your body.
Iliotibial Band
The iliotibial band runs on the outside of the thigh from the hip to the knee. When it is irritated, pain is usually felt at the knee. Runners, cyclists, skiers, and aerobic exercisers should stretch it to
prevent injury. To stretch the IT band of the right leg, cross the leg behind your left leg while standing and lean sideways to the left.
Neck Stretch
Maintain your ability to look behind you by keeping your neck flexible. Turn your head as far as you can so your chin is over your shoulder, or close, then hold for 20 seconds. Repeat on the other side.
Quad Stretch
For the standing quadriceps stretch, pull your leg straight back, with the knee bent and the thigh straight up and down, next to the supporting leg. Don't pull the leg back and to the side, which stresses the knee, and don’t lean forward, which reduces range of motion and decreases effectiveness.
Side Bend Stretch
Do the standing side bend as an abdominal oblique stretch. Hold a light weight in one hand and lean to that side slowly until you feel a stretch.
Stretch the Psoas
The psoas is an interior muscle that flexes your hip. Tight psoas can cause back pain. To stretch the psoas, take a big step, then reach as high as you can with the arm opposite the forward leg and bend the arm and reach to the other side. Then do the same stretch reaching cross the body. Keep your back heel down.
You think those are all okay?
Courtnee
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