Stretch Tips
After exercise, cool down and hold a given stretch only until you feel a slight pulling in the muscle, but no pain. As you hold the stretch the muscle will relax.
As you feel less tension you can increase the stretch again until you feel the same slight pull. Hold this position until you feel no further increase.
If you do not seem to gain any range of motion using the above technique, you may consider holding the stretch longer (up to 60 seconds).
Stretch daily or every other day, even if you are not training make sure you're getting your stretch routine in.
Post-run Stretching Tips:
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Don't bounce while stretching. Hold still on each stretch for 15 to 30 seconds.
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Don't stretch through pain. Don't stretch beyond the point where you begin to feel tightness in the muscle. You shouldn't push through muscle resistance, and never stretch to the point of pain. As you feel less tension, you can increase the stretch a bit more until you feel the same slight pull.
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Make sure you stretch both sides. Don't just stretch your left calf because you feel tightness on that side. Make sure you're stretching both sides equally.
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Don't hold your breath. Stay relaxed and breathe in and out slowly. Make sure you don't hold your breath. Take deep belly breaths.
Follow this stretch sequence after your workouts.
Shoulder Stretch
• Raise your arm to shoulder height and bring your arm across the front of your body.
• If using your right arm, your right hand should rest at your left shoulder.
• Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder.
• Hold for 30 seconds and then repeat on the other side.
Lower Back & Lats
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From an all fours position, lean forward into a cobra pose, head looking up at the sky
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Push the bum all the way back through the heels of your feet.
Repeat x 5 or until you feel stretched out.
Psoas Stretch (1)
• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
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You should be in a straight line (similar to the bottom position in a lunge).
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Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level).
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Hold the stretch for 30 seconds and then switch sides.
Adductor Stretch
• Sit and close your feet together. Hold feet and use your elbows to push your knees away from you. Keep pressing until you feel the stretch and hold for 30 - 45 seconds, go deeper if you want more stretch.
Hamstring Stretch
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Lay on your back, raise left leg and place a towel behind the back of your knee
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Keeping your leg straight, use the towel to bring the legs towards you until you feel the stretch in the hamstrings
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You may find that your foot will start shaking, hold that stretch for a good 30 seconds
Chest Stretch
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Place fists into lower back Squeeze elbows inwards, towards each other until chest has reached a comfortable stretch
Hold 30 - 45 seconds.
Lower Back & Glutes
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Lay on back, bring both knees up and cross arms over the top and draw in towards you, curling up into a ball.
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Hold the stretch for 45 seconds or until you feel stretched. Go deeper if you feel you need it.
Stretch (2)
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For a deeper stretch raise arms in the air and direct your body over your leg.
Glutes & Obliques Stretch
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Sit on the floor with your legs stretched in front of you.
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Bend one knee, keeping the other extended.
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Drape your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip.
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Hold for 30 seconds, then switch legs.
Back Stretch (1)
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Raise both arms into the air, hands above head and reach above you.
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Reach for something that’s beyond you…the ceiling or a cloud in the sky to ensure a good stretch
Hold for 30 secs or until you feel stretched.
Pretzel Stretch
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While lying flat on your back, bend both knees.
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Cross one leg over so your ankle is resting on the opposite knee.
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Gently pull the uncrossed leg toward your chest until you feel a deep stretch in your glute.
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Hold for 30 seconds, then switch legs.
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Stretch (3)
• Come back to psoas stretch 1, shift forward to stretch and then lean back to enhance the stretch
Quadriceps Stretch
• Lie on your front.
• Bring your left ankle back to your bum and grasp it with your left hand.
• Keep the knee in line with the hip and bring your left arm in front of you and raise your chest off the ground using the arm as support
• The stretch will be in the front of your left leg (thigh).
• Hold for 30 - 60 seconds and then repeat for the other side.