Stretch It Out Stretching before and after you run...🏃 by 💋Jasmine 💋 - Musely
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Stretch It Out Stretching before and after you run...🏃

posted in Health & Fitness
01/28/2015
  • the benefits of stretching are many: it will help with muscle soreness, increase your athletic performance and recovery, and will help prevent injury.
    the benefits of stretching are many: it will help with muscle soreness, increase your athletic performance and recovery, and will help prevent injury.
  • Stretching before and after you run will not only increase your performance, it will help with soreness and recovery and prevent injury.

  • Before you run🏃

    Dynamic Stretches
    (Hold each stretch for one second and let it go. Repeat each stretch 5-6 times.)

  • STRAIGHT ARM ROTATIONS
Standing, rotate both arms around the shoulder joint: forward for 10 seconds and then backwards for 10 seconds.
    STRAIGHT ARM ROTATIONS
    Standing, rotate both arms around the shoulder joint: forward for 10 seconds and then backwards for 10 seconds.
  • KNEE TO CHEST
Standing, grab the knee and pull it straight up, towards your chest. Hug it briefly and let it go. Once you’re finished, change legs. This will stretch your glutes and hamstrings.
    KNEE TO CHEST
    Standing, grab the knee and pull it straight up, towards your chest. Hug it briefly and let it go. Once you’re finished, change legs. This will stretch your glutes and hamstrings.
  • LEG CROSSOVERS
Standing, cross your feet and then bend down from the waist with straight legs. Do this five times with your right leg in front and then re-cross your legs and stretch five times with your left leg in front.
    LEG CROSSOVERS
    Standing, cross your feet and then bend down from the waist with straight legs. Do this five times with your right leg in front and then re-cross your legs and stretch five times with your left leg in front.
  • PIRIFORMIC (GLUTES) STRETCH
Standing, grab your heel and knee and pull your leg up, towards your torso. Repeat on the other side.
    PIRIFORMIC (GLUTES) STRETCH
    Standing, grab your heel and knee and pull your leg up, towards your torso. Repeat on the other side.
  • ALTERNATING TOES
Standing, rotate in the ankle, so that your heels are together, then your toes are together. This is great for the inner and outer hamstring.
    ALTERNATING TOES
    Standing, rotate in the ankle, so that your heels are together, then your toes are together. This is great for the inner and outer hamstring.
  • QUADS STRETCH
Standing, grab your foot and pull it back to your glute for half a second, then let it go. Alternate on the other side.
    QUADS STRETCH
    Standing, grab your foot and pull it back to your glute for half a second, then let it go. Alternate on the other side.
  • GROIN STRETCH
Standing, shift to the left, hold for a second and then shift to the right.
    GROIN STRETCH
    Standing, shift to the left, hold for a second and then shift to the right.
  • After you run

    Static Stretches
    (Hold each stretch for 20 seconds.)

  • STANDING HAMSTRING STRETCH
Put one leg on a stool or bench that’s just below hip height. Bend from your lower back and reach forward, keeping the outstretched leg straight. Your standing leg can be slightly bent. There’s no need to reach your toes, if you’re too tight—reaching to the shin is fine.
    STANDING HAMSTRING STRETCH
    Put one leg on a stool or bench that’s just below hip height. Bend from your lower back and reach forward, keeping the outstretched leg straight. Your standing leg can be slightly bent. There’s no need to reach your toes, if you’re too tight—reaching to the shin is fine.
  • Once you’ve finished, switch legs.

  • QUAD STRETCH
Standing, grab your foot and pull it up behind you. Change legs.
    QUAD STRETCH
    Standing, grab your foot and pull it up behind you. Change legs.
  • LONG CALF
Standing and pushing against a wall, step one leg back and keep it straight with your heel on the ground. Bend the front leg, allowing the weight to go through your back leg. Alternate legs.
    LONG CALF
    Standing and pushing against a wall, step one leg back and keep it straight with your heel on the ground. Bend the front leg, allowing the weight to go through your back leg. Alternate legs.
  • SHORT CALF
In an extension from the long calf stretch, put all your body weight over the bent front leg. Make sure your knee is over your second biggest toe. Alternate legs.
    SHORT CALF
    In an extension from the long calf stretch, put all your body weight over the bent front leg. Make sure your knee is over your second biggest toe. Alternate legs.
  • PIGEON STRETCH
Starting on all fours, slide your right knee forward toward your right hand. Slide your left leg back as far as your hips will allow, keeping your hips squared to the floor. Hold and then switch legs.
    PIGEON STRETCH
    Starting on all fours, slide your right knee forward toward your right hand. Slide your left leg back as far as your hips will allow, keeping your hips squared to the floor. Hold and then switch legs.
  • HIP FLEXOR STRETCH
Put one knee on the ground in a kneeling position, while the other foot is extended straight behind you. Press your pelvis forward.
    HIP FLEXOR STRETCH
    Put one knee on the ground in a kneeling position, while the other foot is extended straight behind you. Press your pelvis forward.
  • COBRA STRETCH
Lying face-down, press your palms into the floor beneath your shoulders. Engaging the abs, push your upper body off the floor, arms straight, while keeping your hips, legs and feet planted. Hold for several breaths and then slowly lower.
    COBRA STRETCH
    Lying face-down, press your palms into the floor beneath your shoulders. Engaging the abs, push your upper body off the floor, arms straight, while keeping your hips, legs and feet planted. Hold for several breaths and then slowly lower.
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