The Right Way to Stretch

The older we become our muscles tighten and our range of motion becomes limited. The physical activities we used to execute with ease seemingly become more challenging. Stretching provides a multitude of benefits when performed on a regular basis. The runner’s stretch is great to perform after all cardiovascular training such as: running, walking, and biking. It helps to reduce muscle soreness, leg cramps, joint pain and increase flexibility. In addition to leg routines, the runner’s stretch is effective after exercises such as squats, lunges, hamstring curls, and step-ups.

The Runner’s Stretch

1. Begin the stretch position by stepping with your right foot forward so you toes line up with your fingers on the floor and your knee is in line with your ankle.

2. Slide your left leg behind you with your knee on the floor. Keep your spine long and straight and your shoulder blades down. To deepen the stretch, press your hips forward and down and your collarbones up. Breathe in and out!

3. From this lunge position lift your hips up towards the ceiling, sliding your hands back a little and straightening your front leg as much as possible.

4. Try to press your back heel toward the floor. You can allow your toes to angle out slightly. No more than 45 degrees. Keeping your legs as straight as possible, with your hips reaching towards the ceiling, relax your upper body down towards the floor resting over your front leg.

5. Breathe; then return to the upright, standing position, and begin the stretch with the opposite leg as your lead leg. Try to hold each position of the stretch for 20-30 seconds doing 2-3 repetitions on each side. Work on increasing your hold time for the stretch to 1 minute for 2-3 repetitions on each side.