Your schedule can get extremely busy and finding the time in the day to workout can become even more difficult. However, you may have to sacrifice the gym, but you do do not have to sacrifice working out when you perform strengthening stretches to build and tone muscle, become stronger, and increase range of motion. Do these stretches anywhere, anytime. Checkout the Fitness Magazine stretches below!
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Strengthening Stretches for Your Hamstrings and Calves
Hamstrings
To Strengthen: Squats
Stand with your feet just wider than shoulder-width apart. Bend the knees and slowly lower your butt until your thighs are nearly horizontal to floor. Slowly press back up to a standing position. Do 6-8 reps.
To Stretch: Reach-Over Stretch
In a sitting position, put one leg in toward you and reach for the the other leg that is out. Hold for 30 seconds. Switch legs, repeating twice on each side.
Calves
To Strengthen: Leg Raisers
Stand on one leg on the edge of a stair or curb. Your forefoot should be on the step with your heel hanging off the back. Gently lower your heel toward the ground, and then slowly lift back up so that your body weight is on the ball of your foot. Start with 5 reps on each side, and build up to three sets of 10 to 15 with each leg.
To Stretch: The Drop-Off Stretch
Start standing on one leg on a stair or curb, with your heel hanging off the back. Gently press your heel toward the ground until you feel a gentle pull along the back of your lower leg. Hold for 30 seconds. Then slowly bend your knee slightly, until you feel the stretch move lower on the calf. Hold 30 seconds. Switch legs, repeating twice on each side.
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