5 Essential Stretches After a Run


Exercise - possibly the one prescription that could prevent and treat dozens of diseases,  such as diabetes, hypertension and obesity. Running and walking is an exercise that can be done anywhere at anytime! So give yourself 30 minutes of exercise today and reap the many rewards that will follow.  Many friends are training for marathons, triathlons, 5 K's, and most importantly training for LIFE! Stretching after exercise is so important for relieving soar muscles and preventing injuries. Please take 5 minutes after exercising and do these 5 stretches today!

5 Essential Stretches To Do After a Run:

1. Quadriceps: The quadriceps are the muscles in the front of your upper leg. Hold onto a chair or the wall with your right hand. Bend your left knee and bring your heel towards your buttocks. Grab and hold your left foot in your left hand. Keep your knees in line with one another and your back straight while you stretch. Hold for at least 30 seconds. Repeat right.

quad stretch

2. Hamstrings: The hamstrings are the muscles on the back of your upper leg. Lie down on your back with your knees bent so that both feet are on the floor. Draw one knee into your chest, and extend that leg straight up overhead. Hold onto the back of your calf or hamstring (whichever is most comfortable). Take a deep breath in and as you exhale, slowly draw the leg towards your chest. Hold for at least 30 seconds.

hamstring stretch

3. Lower Leg: The lower leg muscles include the gastrocnemius and the soleus, which make up your calf and your Achilles tendon, which attaches your calf to your heel. Stand on a raised surface, such as the bottom stair, and hold onto the stair railing. Place the ball of your foot on the edge of the stair so your heel is hanging off the stair. Lower your heels down towards the ground until you feel a stretch in your calves. Hold for at least 30 seconds. You can perform this one foot at a time for more secure balance, or with both feet together.

calf stretch

4. Hips And Glutes: Thread The Needle: Lie down on your back with your knees bent so that both feet are on the floor and your legs are making an 'A' shape. Place your right ankle onto your left knee, pulling your toes back towards your right knee. Grab your left hamstring with both your hands by lacing your fingers together behind your hamstring. Take a deep breath in and as you exhale, lift your left foot off the floor and draw your legs towards your chest. Keep your head, back and shoulders flat on the floor. Hold the stretch for at least 30 seconds. Repeat left.

thread the needle stretch

5. Glutes and Piriformis Stretch: Cross your right ankle just above your left knee and lower down into a squatting position. Hold onto a friend or a tree for balance if necessary. If comfortable, gently push down on your right knee. Repeat on opposite leg.

glute stretch

Have a wonderful weekend friends!

 I pray that all may go well with you and that you may be in good health, as it goes well with your soul... 3John 1:2 ESV