Having trouble remembering the correct position for our post-run stretches? Fear not – here’s a quick guide!

For all static stretches

  • If both feet are on the ground, they should be parallel / pointing in the same direction – check that back foot: is it pointing in the same direction as the front one?
  • Feet should be flat on the floor for all stretches below
  • Hold each stretch for a maximum of 15 seconds to prevent the stretch becoming an exercise

Hamstring (back of thigh)

  • Place front foot so that there is a full foot-length between the feet
  • Keep front leg straight (and front toes on the ground)
  • Bend back leg at knee until knees are more-or-less level
  • Pivot forward at hip until the stretch is felt in the hamstring of the straight leg

Quads (front of thigh)

  • Stand on one foot, with a slight bend in the knee of the leg you are standing on
  • Hold the other foot above the laces (e.g. at the ankle)
  • Raise the ankle up to the bum (or as close as it will go)
  • With an upright posture, push hips forward and raised knee backward until the stretch is felt in the quad of the bent leg

Upper calf

  • Place front foot so that there is at least a full foot-length between the feet
  • Keep front back straight with heel pushed in to the ground
  • Bend front leg at knee keeping torso upright until stretch is felt in upper calf of straight back leg
  • If not felt, try again with feet slightly farther apart

Lower calf

  • Place front foot so that there is a full foot-length between the feet
  • Keeping both feet flat on the ground, bend both knees so as to lower bum down over rear heel
  • If necessary, take weight off rear quad by leaning hands on front leg thigh or knee
  • Lower bum until stretch is felt in the lower calf or achilles of back leg

Adductors

  • Place feet just over shoulder width apart
  • With one knee straight, bend the other knee and move the weight gently over to the side of the bending knee
  • Stretch should be felt on the inner thigh of the straight leg
  • If not felt, try again with feet slightly farther apart

Trunk

  • Place feet just over shoulder width apart
  • Place one hand on the hip
  • Throughout stretch, keep hip level and centred (don’t kick bum out to the side)
  • With the other hand, reach over the head as far to the opposite side as possible
  • Stretch is between hip and shoulder on the side with the raised arm

Shoulder

  • Place front foot so that there is a full foot-length between the feet
  • Put one arm straight out in front
  • Keeping the arm straight, bring it across the body
  • Place the wrist of the other arm just above the elbow of the straight arm and pull the straight arm in to the body until the stretch is felt in the shoulder of the straight arm

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