Function & Form Physiotherapy & Exercise
Function & Form & Exercise
Exercise & physiotherapy in North Sydney

Stretching for Runners

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 Rotation

Abdominals:

Cobra Stretch with Knee Stretch

Chest:

Arm against wall

Bicep:

Arms behind

Tricep:

Hand to shoulder

Torso:

Mermaid Stretch

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