Laurel CreekCountry Club
Sydney MaeTaylor Foundation
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Basic Lower Body Stretching
Flexibility Guidelines
1. Always stretch a warm muscle. If pre-exercise stretching is necessary, warm up for at least 5 minutes.
2. Always stretch at the end of any exercise session (cardio, strength training, athletics, etc…)
3. Maintain all stretches for 20 seconds up to a full minute. The stretch should be slow and controlled. No bouncing. Maintain even breathing.
4. While stretching, a muscle should feel mildly uncomfortable. There should not be any sharp pain.
5. Stretch opposing muscle groups to maintain muscular balance. For example, when you stretch your hamstrings, you should also stretch the quadriceps.
Benefits of Flexibility
• Properly stretched muscles are less likely to get injured.
• Increased physical performance.
• Improved posture.
• Decreased low back pain and generally muscle soreness.
• Reduced stress.
Hamstrings- Sit with your back straight, and your left leg extended straight in front of you. Bend your right leg in and rest your food against your inner thigh. Bending at the hips, reach your hands towards your left foot. If you cannot comfortable reach your foot, use a towel to wrap around your foot for a more effective stretch.
Groin- Sit one the floor with your back supported by a wall. Bring the soles of your feet together. With your knees comfortably flexed, apply gentle pressure on your knees/upper leg with your hands. You should feel a stretch in your inner thighs.
Calf- Stand on a step, with your toes on the step, and your heels hanging off of the step. Curl your other leg behind. Gently lower your heel below the level of the step until a stretch is felt in the lower portion of your leg. Repeat for the other calf. Try this stretch with a straight leg, as well as with the leg slightly bent.
Outer Hip- Lie down with your left leg straight, and your right knee bent with your right foot to the opposite side of your left knee. Slowly pull your right knee down towards the ground on the left side until you feel a stretch on the outer part of your hip.
Glutes- Lie on your back with your right leg up and your knees bent. Take your left foot and place it in front of your right knee. Grasp behind the right knee and slowly pull towards your chest until you feel a stretch in your glutes.
Low Back- Lie on your back, knees bent, and your feet flat on the floor. Slowly pull your knees towards your chest and hold them in tight. If this is uncomfortable, try pulling one leg up at a time.
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Tip of the Month
May 2012
A Healthier BBQ
Main Courses-
½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.Sides-
Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.
Drink Choices-
Frozen Margarita- 325 cals. Gin and Tonic- 200 cals. Margarita on rocks- 170 cals. Beer- 105-175 cals. Light Beer- 55-85 cals. Soda (12 oz.)- 150 calories.
click here to read past tips -
Recipe of the Month
May 2012
Banana Raisin French Toast
Nutrition Per serving:
Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.
INGREDIENTS:1 ripe banana, peeled
2 teaspoons frozen orange-juice concentrate
4 slices cinnamon-raisin bread
2 large egg whites
1/4 cup nonfat milk
1/4 cup nonfat or low-fat plain yogurt
1 1/2 tablespoon maple syrup, or honey
1 teaspoon butter, divided
