RUNNER'S GUIDE TO STRETCHING

 
 

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Today I am sharing with you 5 of my favourite stretches for post-run.

.1. PIGEON POSE (2-3mins/side)

 GLUTE / OUTER HIP STRETCH   Foundation Tips :  * Top of foot of extended back leg should be flat to floor and heel pointing straight to the sky * Hips square (if gravity is too intense, place a block under the hip of the bent knee for support).

GLUTE / OUTER HIP STRETCH

Foundation Tips:

* Top of foot of extended back leg should be flat to floor and heel pointing straight to the sky
* Hips square (if gravity is too intense, place a block under the hip of the bent knee for support).

.2. FROG / RECLINED BUTTERFLY (3-5mins)

 OUTER HIP / INNER THIGH / LOW BACK STRETCH   Foundation Tips :  * Ankles in line with the knees * Toes curled towards the shins for flat feet * Inside edges of both feet flat on floor * Low back flat (draw lower belly in)

OUTER HIP / INNER THIGH / LOW BACK STRETCH

Foundation Tips:

* Ankles in line with the knees
* Toes curled towards the shins for flat feet
* Inside edges of both feet flat on floor
* Low back flat (draw lower belly in)

.3. IT BAND TWIST (1-2mins/side)

 SPINAL TWIST / IT BAND STRETCH   Foundation Tips:   * Hug ankle and thigh together * Both shoulder blades on earth

SPINAL TWIST / IT BAND STRETCH

Foundation Tips:

* Hug ankle and thigh together
* Both shoulder blades on earth

.4. RUNNER’S LUNGE (1-2mins/side)

 HIP FLEXOR / OUTER HIP STRETCH   Foundation Tips:   * Ankle over knee * Hips square * If stretch is too intense, bring back knee to floor * Keep hips low

HIP FLEXOR / OUTER HIP STRETCH

Foundation Tips:

* Ankle over knee
* Hips square
* If stretch is too intense, bring back knee to floor
* Keep hips low

.5. HAMSTRING STRETCH (1-2mins/side)

 HAMSTRING STRETCH   Foundation Tips:   * Hips reach back * Chest reaches forward * Toes point up, reach through the heel

HAMSTRING STRETCH

Foundation Tips:

* Hips reach back
* Chest reaches forward
* Toes point up, reach through the heel

This sequence should take 15-25 minutes. Check out my Spotify playlist [STRETCHING FOR RUNNER'S PLAYLIST] for something lovely to listen to while you stretch! 


 

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