STRETCHING FOR RUNNERS

The best stretching to do before running is Dynamic Stretching ie performing leg swings etc to gently warm up muscle and working them through range.

• Calves: Mountain Pose Alternate Calf Stretch
• Hamstrings: Leg swings
• Adductors: Cross Leg Swings
• Quads: Bum Kicks
• Glutes: Cross Legged Squats
• Lumbar Spine: Rotations
• Shoulders: Arm Swings- forwards, side ways, and horizontal
• Neck: Rotations and Side to side

• Calves: Knee to Wall & Leaning wall stretch
• Quads: Prone heel to butt
• Rectus Femoris: Proposal Stretch with rear leg up wall
• Hip Joint: Figure of 4 Stretch
• Glutes: Pigeon Pose
• Hamstrings: Seated on bench single leg stretch
• Lumbar Spine: Reverse RotationAbdominals: Cobra Stretch with Knee Stretch
• Chest: Arm against wall
• Bicep: Arms behind
• Tricep: Hand to shoulder
• Torso: Mermaid Stretch