Running Stretches

• If you have any back or neck pain consult your doctor, athletic therapist or other trained health care provider before trying any of these stretches. • You should not experience any pain during these stretches. Always go into each stretch slowly and gently, stop when you feel a mild pull. • Hold each stretch for 30 seconds. Repeat each stretch 3X (each side) . • Stretch often and regularly to increase your flexibility and prevent injury…before runs, after runs, and many times between runs. Calf Hamstrings Hip Flexors Quads Gastroc: One foot in Place one heel on a surface Stand tall with one front of the other, with about knee height (higher as foot propped directly the back knee straight, flexibility increases). Without behind you on front knee bent. Lean bending forward, push your something thigh into the wall while hips back and point your toes height. Lower down Grasp one pushing the back heel towards you. Feel a stretch in using your stance leg. ankle and pull into the floor. You may the back of the thigh or knee. Keep the pelvis in a it back towards add a small towel roll neutral position (think about tucking your butt. under the ball of the foot Alternative: use a your tail bone under). Feel this stretch Stand tall; do not let the pelvis to progress this stretch. rope hooked around in the front of the pelvis and thigh. tilt forward (tuck your tail one foot to draw the This stretch can be done dynamically by bone under). Soleus: Same position straight leg towards returning to the start position, lowering and movement as up. Keep the again, and repeating 10-15X. Gastroc, but drop the back knee opposite leg straight on the floor. towards the floor. ITBand Glutes Lie with one ankle crossed over Groin Flank, Shoulders Stand with the leg closest the opposite knee. Pull the knee Place feet wide apart. Stand with feet a little more to the wall crossed behind towards your chest. You may Lean to one side leading then shoulder the other. Push the hip use a rope/towel to help reach. with a bent knee. Hands width apart. Lift towards the wall while This stretch can be done rest on this thigh while one arm up slightly leaning away from dynamically by using an you feel a stretch in the overhead while it. Increase the stretch by exercise ball. opposite/outstretched leaning to the tilting the back foot on its Slowly pull the leg. opposite side. outer edge. ball in/out 10- Elevate the foot on the stretch leg to 15X. progress this stretch.

How stretching helps: • Helps prevent musculoskeletal injury. • Promotes better posture and overall wellbeing. • Maintains & improves range of motion at the joints. • Reduces stress. • Relieves muscle tension, aches & pain.