Six essential stretches for runners
- Calves: Stand in a lunge position and keep the back knee straight. Lunge forward until you feel a stretch in the back of the lower leg.
- Hip flexors: Kneel on one knee and lunge forward to stretch the front of your hip.
- Quadriceps: Stand on one leg. Hold one ankle, keeping the hips straight, and stretch the front of the thigh.
- Hamstrings: Sit down with one leg extended and the other bent. Lean forward from the hips over the extended leg. Reach towards your toes to feel a stretch down the back of the thigh.
- Pecs: Place your hand on a wall or doorframe. Twist to the opposite side to stretch the front of your chest.
- Glutes: Sit with one leg extended and the other leg bent and crossed over. Hug your knee with the opposite elbow and pull across and towards your body to stretch the glutes.Hold each stretch for 30-60 seconds and perform daily, especially after running. Use dynamic movement stretches (rather than these static ones!) to warm up before a run.
Visual lung-sound characterization using time-expanded wave-form analysis
Time amplitude plots of lung sounds are generally made in two ways: expanded or unexpanded. The unexpanded method is similar to a phonocardiographic time amplitude display. This allows an overall view of the acoustic characteristics in real time. In the time expanded analysis the time or x-axis is stretched out so that details of the acoustic phenomena can be examined more carefully. Time domain plots are illustrated in both the time unexpanded and time expanded modes. It is clear that the pattern differences between different types of lung sounds are seen more easily in the expanded mode.
Time is on the horizontal axis, and amplitude on the vertical axis. The plots on the right, reproduced here at a scale of 400 mm per second, are 0.1 sec long and are sections from the 0.8-sec-long plots on the left shown here at 50 mm per second.