- Many people don't think of stretching the spine as an important part of exercise, but the bouncing and sporadic motions of jogging often wear down the spine. Stand up straight with your feet together and your arms raised straight above your head. Bend over your legs slowly until you feel the tension in your lower back. Wait 11 seconds, then rise up slowly. This allows you to loosen the joints and muscles adjacent to the spine and ensures your back remains healthy during your jogging regimen.
- Sit on the ground and put both of your legs together in front of you. Bend over and reach for your toes, as this stretches the hamstrings and calves. Once you do this for 11 seconds, sit up straight. Place one leg forward and the other in a folded position, such that the bottom of your foot touches your inner thigh. Stretch forward in a similar motion; this allows you to stretch your legs individually. Do this for 11 seconds on each leg.
- Spread your feet shoulder-length apart. Slowly squat down and feel the burn in your thighs and rear end. You can squat as low as feels good, but you should feel the burn for the entirety of your stretch. You may feel the pain in your calves as well, which is a good sign you're stretching all of your leg. This is a great exercise for the knees as well, as it stretches the joints and ligaments.
- All the exercises in which you sit and stretch for a period of time are called static stretches. Ballistic stretches are active, in which you constantly move and shake around. Ballistic stretches are good for cooling down your body. Jog in place at a very leisurely pace, and try different methods of jogging. For example; jog by bringing the knees above the waist. Or bring the knees out to the side of your body, as if you're running through tires. Jogging this way gives you a good ballistic cool down, and brings your pulse down to a calm level and your muscles to a relaxed position.
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