Updated: Sep 27, 2019
By Stephanie Jameson - Before doing the following stretches, make sure your body is warm - it is much better to stretch after a run rather than before.
Do not bounce or force stretches. Breathe slowly to allow your body to relax, and hold each stretch for 30 to 60 seconds before switching sides. Repeat once or twice per leg.
Kneeling Hip Flexor Stretch
1. Kneel with your left knee and shin on the floor and your right leg at a 90-degree angle with your foot on the floor in front of you.
2. Raise your hands overhead, facing each other, and keep your back straight, being careful not to hyperextend in your low back.
3. Keeping your left knee pressed to the floor, lean forward into your right hip while squeezing the muscles in your left buttocks. You should feel the stretch through the front of your left hip and upper thigh.
4. You can increase the stretch by placing your back foot up onto a block, step, bench, low chair, or couch.
Figure 4 Stretch (for IT Band/Glute/Hip)
Lie on your back on soft surface with knees bent and feet on the floor.
Cross your left ankle on top of your right knee at the bottom of the thigh.
Reach our hands around your right thigh and gently pull it towards your chest while your left knee falls open to the side.
Standing Single Hamstring Stretch
Stand with on foot on the ground and the other foot on a chair or ledge, toes up.
Square your hips towards the elevated foot, bend the upper leg deeply, and move your chest towards your thigh.
Gently try to straighten elevated leg, but don’t force it. Stop when you feel a gentle pull and breathe into the stretch.
Lower Calf Stretch
Stand close to a wall, facing it.
Keep one foot flat on the floor. Place the ball of the other foot against the wall with your heel on the floor.
Gently lean into the wall, pushing your hips forward until you feel the stretch in your lower calf.
Standing Quad Stretch
Stand on both feet, then bend your right knee, bringing your foot behind you and catching it in your right hand
Flex your right foot, keep your body straight and gently press your hips forward to feel a stretch through the front of your right thigh.
You can put one hand on a stationary object to help with balance.
ABOUT THE AUTHOR
Hi, I’m Stephanie! I’m a runner, triathlete, and owner of giveStrength - a corporate wellness company. I hold a certificate in plant based nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University, as well as a personal training certification from the National Academy of Sports Medicine.
I coach runners, triathletes, and anyone else that needs help to feel stronger, eat better, and feel confident in their body. Follow my journey @giveasweat.