There's nothing better after a long run than a relaxing, and much deserved, shower. Taking time to practice these vital stretches first will have your body thanking you later. Runners suffer from frequent stiffness in their lower bodies; hips, calves, hamstrings. By focusing on loosening these target areas, you can recover more quickly and be ready to jump back on the track!
1. Supine Hamstring Stretch
While practicing this stretch, remember to:
- Flex at the hip rather than the spine
- Keep the back in contact with the floor
- Keep the arms still and press down to the floor with the palms of the hands.
2. Runner's Lunge
- Position yourself in a lunge, with you left leg bent in front of you with foot flat on the floor, and right knee bent resting on the floor.
- Take both loops and put them around the back right foot.
- Thread your left arm through the foam pad, placing it on your left shoulder.
- With both hands on the floor, gently press your right foot back into the resistance to deepen the stretch.
- Release and then resume the stretch.
3. Seated Hamstring and Calf Stretch
- Sit straight up
- Place the foam pad around the arch of your right foot
- Extend the right leg stretched out in front of you, and press the sole of your left foot on the inside of your right knee.
- Keeping both hips square and the left leg pressed firmly into the ground, pull the strap taut to stretch your right hamstring and right calf.