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7 Key Stretching Techniques You Need After Your Run

Published on:January 28, 2015

Stretching seems to be an avoided exercise that is missed for many athletes. Stretching not only decreases your risk of injury, but promotes range of motion, blood circulation, reduced muscle tension and increases energy levels. Try out these 7 key stretching techniques that you need after your run.

Stretching
Photo Credit: T-Nation

1. Hamstrings: Seated Stretch

Hamstring Stretch
Photo Credit: Exercise Goals

The seated stretch is simple. Sit on the floor with one leg extended in front of you while the other is bent with your foot against your inner thigh. Reach for your toes (as far as you can go) and hold for 15 seconds. Repeat this on the opposite leg.

2. Calves: Wall Stretch

Calves Stretch
Photo Credit: Somastruct

While standing, face a wall from 3-4 feet away. Place one foot in front of you with a bent knee and rest both hands on the wall. Keep your back heel straight, aligned with your hips and head. Attempt to keep both heels on the ground and hold for 15 seconds. Repeat on the other leg.

3. Quadriceps: Ceiling Seated Stretch

Quadriceps Stretch
Photo Credit: Exercise Goals

While kneeling on the floor, sit in between both feet. With your hands behind you for support, lean back as low as possible and look up (at the ceiling!). Hold for 15 seconds and then relax. Try to do this at least twice.

4. Hips: Lying Hip Flexor Stretch

Hip Stretch
Photo Credit: Arthritis Self-Management

On the floor or a bench, lie down on your back. Pull one knee to your chest with both hands and leave the other leg straight. The weight of your leg will stretch out your hip. Hold for 15 seconds and repeat on the opposite leg.

5. Back: Child’s Pose Stretch

Back Stretch
Photo Credit: Nau.edu

The Child’s Pose is great for both your upper and lower back. It releases tension while relaxing your entire body. While kneeling on the floor, rest your bottom on your heels. Lean forward, with arms stretched out in front of you. Your chest should be resting on your quads while your hands rest on the floor. Hold for as long as you’d like - its very relaxing!

6. Groin: Butterfly Stretch

Groin Stretch
Photo Credit: eccrsd.us

While sitting on the floor, touch both soles of your feet together in front of you. Keep your back straight and pull your feet as close as comfortable. Drop your knees as low as possible. Hold for 20 seconds and repeat once.

7. Core: Superman Stretch

Superman Stretch
Photo Credit: homeontheburrow

The Superman stretch not only stretches your core, but stretches your lower back and glutes as well. On the ground or a bench, lie face down on your stomach while extending your arms out in front of you. Slowly lift both extended arms and legs up, keeping your torso flat. This will cause your body to make the superman pose. Hold for 5-10 seconds and repeat twice.

Practicing these stretches are an important key for any runner. Take the 10 minutes to stretch after each run: you will see the benefits. For more information to avoid injury, check out the Basics of Running: 5 Tips on How to Run Successfully & Avoid Injury.


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