7/28/2019 Top Ten Running Stretches

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This is a very easy stretch whichyou can do lying on your back.This stretch is beneficial because itstretches a body area which isgenerally hard to relax. Relax, with knees bent and soles of yfeet together. This comfortable position will stretch your groinHold for 30 seconds. Let the pull of gravity do the stretching.

6. Back and groin

From the bent knee position, interlace your fingers behind youhead and lift the left leg over the right leg. From here, use you

leg to pull your right leg toward thfloor until you feel a good stretchalong the side of your hip and lowback. Stretch and relax. Keep thupper back, shoulders, and elbowflat on the floor. Hold for 30 sec-onds. Repeat stretch for other si

7. Back and hips

The last stretch is a simple one for your tricepsand tops of your shoulders. With armsoverhead, hold the elbow of one arm with thehand of the other arm. gently pull the elbowbehind the head, creating a stretch. Do itslowly. Hold for 15 seconds. Do not usedrastic force to limber up. Stretch both sides.This is a good way to begin loosening up yourarms and shoulders. You can do this stretchwhile walking.

10. Arms and shoulders

To stretch the quad and knee, hold the top of youright foot with your left hand and gently pull your htoward your buttocks. The knee bends at a naturangle when you hold your foot with the oppositehand. This is good to use in knee rehabilitation awith problem knees. Hold for 30 seconds, each l

9. Legs and hips

Sit with your right leg straight. Bend your left leg, cross youfoot over and rest it to the outside of your upper left thigh, jusabove the knee. During the stretch use the elbow to keep tleg stationary with controlled pressure to the inside. Now, wyour left hand resting behind you, slowly turn your head to loover your left shoulder, and at the same time rotate your uppbody toward your left handand arm. This should giveyou a stretch in your lowerback and side of hip. Holdfor 15 seconds. Do bothsides. Don't hold yourbreath; breathe easily.

8. Lower back and hamstrings

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To stretch your calf, stand a little waysfrom a solid support and lean on it withyour forearms, your head resting on yourhands. Bend one leg and place your footon the ground in front of you, leaving theother leg straight behind you. Slowlymove your hips forward until you feel astretch in the calf of your straight leg. Be

sure to keep the heel of the footof thestraight leg on the ground and your toespointed straight ahead. Hold an easystretch for 30 seconds. Do not bounce.Stretch other leg.

1. Legs and calves

With your feet shoulder widthapart and pointed out toabout a 15 angle, heels onhe ground, bend your knees

and squat down. If you haverouble staying in this

position hold onto somethingor support. This is a greattretch for your ankles,

Achilles tendons, groin,ower back and hips. Hold stretch for 30 seconds. Be careful if

you have knee problems. If pain is present, discontinue stretch.

2. Best lower body stretch

Rotate your ankle clockwise andcounter-clockwise through acomplete range of motion withslight resistance provided by yourhand. Rotary motion of the anklehelps to gently stretch tightligaments. Repeat 10-20 times ineach direction. Do both ankles.

3. Legs, feet and ankles

Slowly pull your toes back towardyour shin until you can go nourther, then stop and hold the foot

dorsiflexed. Next, slowly bend athe thigh joints until you feel a

stretch in the back of the lower leg.Hold this stretch for approximately 10-15 seconds as you keep

he foot dorsiflexed. This is an excellent stretch for the rear of theower leg.

4. Lower leg

Straighten out your arms and legs. Point your fingers and toesas you stretch as far as you can. Stretch and then relax. This isa good stretch for the entire body. Hold for 5 seconds.

5. Total body relaxer

Bob Anderson is America's leading stretching expert. Bob and Jean Anderson are creators of the book Stretching which can be bought at local bookrunning stores. For a free catalog of additional books, posters, videos, body tools and more, contact: Stretching Inc., P.O. Box 767, Palmer Lake, CO 80

www.stretching.com, tel: 1-800-333-1307.

Bob and Jean Andersons: best for post-rTop Ten Running Stretches