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Dynamic Stretching Before Running

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

Static Stretching After Running

  • 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
Stretching Program for Running
Running Stretches.
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