Wednesday's Workout

This Wednesday's Workout is completely free and focused on stretching. Stretching is an important part of staying fit and avoiding injury but many people overlook stretching. Here are a few stretches to try after a workout or maybe just after a long day when you want to unwind.

1.) Runner's lunge- Start with right leg in front with right knee bent and step the left leg back with the heel lifted off the floor and leg straight. Drop your hands down to the floor and hold this lunge position for 30 seconds. Switch sides and repeat.

2.) Butterfly Stretch- From a seated position bring the soles of the feet together in front of you so knees are pointing out to the side. Try to press the knees to the floor while keeping your back straight. You can use your elbows to help you. Hold for 30 seconds.

3.) Hamstring stretch- Lie on your back and bring the right foot straight up in the air. Keep the left foot flat on the floor with your left knee bent or for a more advanced option, straighten the left leg. Grab hold of the right leg that is in the air either at the calf, ankle or foot and draw the right leg in towards you shoulder. Keep your right leg straight and do not go to the point where the leg hurts. Hold for 20 seconds. Switch sides and repeat.

4.) Straddles- Sit on the floor and bring your legs out wide into a straddle position. Lean over to the right and hold for 15 seconds. Repeat to the left and in the center.

5.) Back stretch- Lying on the floor with legs straight out in front of you, grab the right knee and hug it into your chest. Allow the knee to drop over to the left side until the knee is touching on the ground. Extend your arms out to the side and if you can turn and look to the right side. Hold for 30 seconds. Switch sides and repeat.

6.) Hip Flexor Stretch- From a runner's lunge position with the left leg straight behind, drop the left knee to the ground. If you can bring your hands up and place them on the right front knee. Lean forward into the right knee but do not let your right knee go past your toes. You should feel this in your left hip flexor. Hold 30 seconds and repeat on the other side.

7.) Quad Stretch- From the hip flexor position, bend the back knee and catch the back foot in your hand. Pull your foot in towards your butt and hold it there feeling a stretch along the quad. Switch and repeat.W