Stretching Exercises

Last year I went over some cardio and back exercises with you. I noticed after months of cardio exercises on the elliptical and treadmill that my knees were starting to hurt. They wouldn’t hurt while I worked out, but a couple of hours later. I talked to the personal trainer at my work and she gave me some stretching exercises to do. My knees have not hurt at all since I’ve started doing these. I do them after every cardio workout at the same time I do the back exercises.

IT Band Stretch with IT Band Foam Roller

The IT doesn’t stand for Information Technology, it stands for Iliotibial, the muscle on the side of your upper leg. How you perform this exercise is to roll the foam roller along the side of your upper leg. To do this you place the roller on the floor perpendicular to how you will lay down. Lay down on your side over the roller so it is positioned just below the hip. With the help of your hands, roll on the roller from your hip down to your knee. Roll back and forth for about 10 seconds. Your top leg can be bent in front to relieve some of the pressure. Repeat on the other leg. Do this for three repetitions. This will be painful for the first few times but after awhile it won’t hurt much.

Figure 4 Glute Stretch

This is to stretch out your gluteus maximus. The exercise is performed by lying on your back with your knees bent, placing one of your ankles just above the other leg’s knee. This causes the form of an upside down figure 4. Wrap both hands around the outside leg and pull it towards your chest. You should feel your muscle stretch on the outside of your hip. Hold this position for about ten seconds. Repeat with the opposite leg. Do this for three repetitions.

Standing Quadriceps Stretch

This will obviously stretch your quadriceps (thighs and hips). It is performed by standing (you can hold onto something if necessary) and bending one leg backwards. Grab the top of the ankle or forefoot and pull toward your rear to the point of mild discomfort. Keep your hip straight and your knee in proper alignment, not off to the side. Hold for 10 seconds and repeat on the other leg. Do this for three repetitions.

Figure 4 Hamstring Stretch

Sit down on the floor with one leg stretched out straight. Place the bottom foot of the other leg against the knee of the straight leg creating a figure 4 shape. Bend your torso and reach toward the upright foot of your straight leg until you feel the stretch along the back of your thigh. Hold for 10 seconds and switch legs. Repeat three times.

The Nail Knot

The Nail knot is a useful knot for tying the backing onto the fly line.

It is tied by obtaining a small tube. One like you find on canned air works great. Place the tube alongside the end of the fly line. Place about six inches of the backing from your reel alongside these two.

Leaving about an inch still beside the tube and the end of the fly line, wrap the backing neatly and tightly around the tube and the fly line 5 to 7 times toward the reel.

Pass the backing through the tube.

While holding the wraps with one finger and thumb, pull the tube out.

 

While still holding the wraps, carefully pull the backing on each side of the knot to tighten. Let go of the loops and tighten again. After the knot is tight, pull on the fly line and backing to test the knot.

If the knot was successful go ahead and trim the ends.

You can put fly tying head cement on the knot to make it smoother so it will go through the guides more easily.

Note: you can also use a nail instead of the small tube by working the backing alongside the nail under the wraps.