Glute Medius

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Adductors: Adductor muscles run along the inner Quads: Overworked thigh and help pull the legs toward your body. These and/or tight quads can muscles along with the outer thigh muscles (the cause issues such as Abductors) often get ignored strength-wise as well as Patellar tendinitis when stretching. It's important to keep these muscles which causes pain-to- stretched and flexible as much as the more obvious the-touch below the running muscles such as the quads and hamstrings. Any knee. one of the following three stretches is good for loosening 1. To do this stretch, up the adductors. lie face down on a 1. Sit with your legs stretched out to the side as far as mat. Reach back with possible. It's okay if your knees are slightly bent. Exhale your left hand and as you slowly lean forward between your legs with your grab your left foot. hands stretched out in front. Hold the stretch for 30-40 Gently pull your foot seconds, breathing evenly toward your buttocks. during the hold. Repeat with the left side. 2. Lie on your back with Note: This stretch can also be done standing, however, I've your legs up in the air discovered a much better stretch when doing this laying down. stretched out against a 2. For a more advanced stretch, grab both feet at the wall. Gradually increase same time pulling both feet toward the buttocks the stretch between the simultaneously. legs. This is particularly effective after a long run Hamstrings and Glutes: Tight hamstrings can cause in getting the blood that a domino effect of may have pooled in your problems. Tight glutes can legs recirculated helping put more demands on the to reduce inflammation. hamstrings which in turn 3. This stretch not only puts more stress on the helps stretch the adductors, but also the muscles in the calves and so on all the way groin and hip. Sit on your bottom with the soles of your down to the plantar fascia. feet touching. Grab your feet with your hands while Keeping the glutes and placing your elbows on your knees. Use your elbows to hamstrings loose can help gently press down on the insides of your knees to prevent a whole host of activate the stretch . problems. 1. A better alternative to the Glute Medius: Often traditional toe touch, this ignored, the Glute stretch has you place one foot Medius or hip muscle is on a step, wall, or car often the culprit when it bumper. Then position both comes to IT Band hands in the fold of the leg. Looking straight ahead, slowly issues and/or Runner's bend forward at the hip while at the same time pulling your toes toward you. This creates a great stretch along the Knee. A tight or weak glute hamstring without stressing on the lower back. medius can cause both 2. The knee hug is great for stretching the glutes. Cross conditions. This stretch is your right knee over your extended left leg. Then hook more subtle than the other your left arm around your right knee and gently pull your stretches. Gravity does knee toward your chest. Repeat with the left knee and right most of the work. Lean arm. your right shoulder against 3. This stretch is great for the hamstrings, glutes, and a wall. Cross the right leg piriformis. Lie on your back. Bend both legs and then cross behind the left ankle. Then the right leg over the left knee. Reach through and grab the lean into the wall. You back of the upper left leg and gently pull it toward you. should feel a subtle stretch You'll feel the stretch in the hamstring and glute of the right along the outside of the leg. Repeat the process with the opposite leg. right hip and thigh. Repeat with your left side.

Hip Flexors: These are one of the most overused Calves, Achilles Tendon, Plantar Fascia: muscle groups in the body. If you have an office job and Tight lower legs sit most of the day, then you're flexing your can cause hip flexors that entire everything from time. Then go for a run pulled calf muscles, after that? You can see to Achilles where some problems Tendinitis, might arise. Never to plantar fasciitis. stretching the hip flexors The following can result in a slight simple stretches can pelvic tilt putting help prevent all stress on the lower back of these issues. and causing a whole host 1. Place the of muscle issues. right foot perpendicular to your body. Extend your 1. Bend down on a mat left leg out in front of you with your heel on the with your left knee bent ground and your knee locked. Put your hands in and your right leg the fold of your leg and gently bend forward while extended behind you. pulling your toes toward you. Repeat the process Place your left hand on the with the right leg extended. inside of your left foot. 2. Place the toe of your left foot and both hands Your right hand should be about shoulders-width from the against a wall. Extend your right leg behind you as left hand. Gently lean forward. You'll feel a slight stretch far back as you can while still keeping the heel on of the hamstring in the left leg, but the main purpose of this the ground. Repeat the process with the left leg stretch is to open up and stretch the hip flexor of the right extended. leg. Repeat the process with the left leg extended and the 3. Similar to #2, this stretch stretches the soleus (the right leg bent. deeper calf muscle). This stretch begins like #2, 2. A similar version of this stretch can be done by placing but instead of extending the right leg behind you, one foot on a wall or car bumper and leaning forward to put the toe of your right shoe against the heel of stretch the opposite leg's hip flexor. the left foot. Then squat down as far as you can. You'll feel the stretch in the area of the Achilles Hamstrings, Hips, Calves, Achilles Tendon: Tendon of the right foot. Repeat the process with the left foot. The following stretch includes everything but the kitchen sink! This 4. The plantar fascia is a fibrous band of tissue that runs from the heel of the foot to the ball of the stretch will help to foot. A tight plantar fascia can often result in a stretch the hamstrings, sore heel, a sore ball of the foot or soreness glutes, hips, calves, and anywhere in between. To stretch the plantar fascia, Achilles Tendon. If place your toes on the edge of a step. Hold onto a you want bang for your rail or use a broomstick for balance. Gently lower buck, this stretch is for both heels below the horizon of the step. This you. stretch will also help loosen the Achilles Tendon as well as the calves. To do the stretch, lie on your back with one leg in the air. Place a resistance tube, long Note: When adding any new physical towel, yoga strap, or belt around the raised foot. (I'm using a jump rope.) With the knee locked, gently pull the activity to your routine, first consult with raised leg as far as you can while exhaling. To get even your doctor, especially if you're new to more out of this stretch, try slowly flexing and releasing fitness. the foot while the leg is extended. Note: If you are new to this stretch and need a little more support, try placing the raised leg against a door frame. The flat leg will be laying through the doorway.)