Vertical Strech
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Important of stretching is unquestionable. If you do not stretch before workout, your can seriously hurt your muscle. For more about stretching you can read here and here. Now here are the basic stretching exercise.
This small line of stretching refers to leg muscle. Workouts are not only efficient but also practical, because you can perform them standing. Start in every position slowly and hold it 20-30 seconds.
1. Hamstring 
Stand parallel feet in hips wide, right leg sprawl forward. On left bend in knee, lean both arms, slope forward with your body.
2. Calf
Body weight be on right leg, and left leg step back, holding both feet directly parallel forward, fifth on ground. Feet’s are spaced between hips.
3. Hip
Standing in previous form for calif stretching, lift your back foot, on front part of the feet, bend knee and scotch hip ahead. Repeat all three exercise on other side.
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4 Comments on this post
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Tom Parker said:
Good post. I always try to incorporate stretchning into my workouts but the longest I manage to keep it up for is a couple of weeks. Then it starts to become more and more neglected. It really is an area of my fitness training that I need to work on.
April 25th, 2008 at 2:07 am -
Montoya Raif said:
Hehe thx. Yea I know, it is hard. But write down on a paper your program for entire week, and include stretching. And force your self to work stretching, after a while it will become a standard part of training. And if you going to gym alone ask a friend to go with you- a little competition
April 25th, 2008 at 2:15 am
[...] Update: For more about stretching you can read here. [...]
[...] to avoid shock of internal organs and possible injuries of muscles, it is necessary to warm-up, and stretch with light and simple exercises. Besides, imagine that your heart from normal frequency of 70-80 [...]