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Fitness Tip for Walk-a-Thon Day
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by Sue Bierman, Publicity Chair
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Stretching Helps You Make the Most of Your Walk
After you're done with the Walk-a-Thon tomorrow, enjoy the benefit of that exercise! Stretch and feel the energy flow through your whole body. Just remember:
1) Never stretch cold muscles. The best time to stretch is after your walk. If you have problem areas, they can be stretched prior to your walk, but only do this after you have warmed up.
2) Do not bounce. Go into a stretch slowly and hold gently. Stretch to the point of feeling a gentle pull, but never to the point of pain.
3) Hold each stretch for 30 to 40 seconds. If you have problems with a particular area, stretch that area twice (hold for 30-40 seconds, release, then stretch again.)
Find a few recommended stretches below:
Calf stretch--Stand on your toes, on a step or curb. Hold on to something for balance. Remove your left foot and slowly allow the right heel to move down. Hold this position. Be sure to keep your body upright and straight. Release and repeat on the other side.
Shin stretch--Standing up, hold on to a stationary object. Stand with your weight on one leg and straighten it. Place your other foot on the ground with toes pointed and your toenails toward the floor. With the tops of your toes touching the ground, roll your foot and leg forward, from the ankle. Release and repeat on the other side.
Hamstring and lower back stretch--Slowly bend forward form your waist with your knees slightly bent. Reach for the floor and hold. Only bend as far as comfortable.
Outer thighs, buttocks, and spine--While lying on your back, bring your right knee up. Place your left hand on your thigh and gently pull it over to your left side. Do not pull at the knee. Your shoulders, left leg and back should remain flat. Pull gently. Then repeat on the left side.
Lower back--While lying on your back, bring both knees up toward the chest with the hands. Round the lower back and relax into the stretch. Don't do this stretch on a hard surface...it will bruise the spine!
Quadriceps stretch--Standing up, hold on to a stationary object. Bend your right knee, bringing your foot toward your buttocks. Keeping your left knee slightly bent, grasp your right ankle with the opposite hand. Slowly pull your leg up and back, bringing your foot as high as comfortable. Repeat with the other leg.
Source: www.thewalkingsite.com
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On Walk-a-Thon Day, when you bring your Panda Express/Hilo Habitat flier to Panda Express, next to Home Depot, and enjoy lunch or dinner, 20% of your meal price will be donated to Hilo habitat for Humanity. It's that simple! You can pick up your flier when you register for the walk or just 