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Standing stretches for runners

Stretching after your run or walk is important in order to maintain a wide range of movement within your body. It brings many benefits which include injury prevention, reducing pain and stiffness in addition to improving performance. Learn and practice our recommended 6 standing stretches by clicking on the video below. You can start enjoying the benefits of these stretches instantly.

  • Aim to hold each stretch for approximately 15-20 seconds.
  • Work within your ability and don’t force a stretch.
  • Only stretch to a point of mild tension, not to pain.
  • Stretch slowly.

Note: Do not stretch in the first 24-72 hours following an injury, especially if caused by a fall or some kind of trauma. Please seek specialist advice if in any doubt.

Quadriceps & hip flexor stretch

  • Stand tall, engage your abdominal muscles and raise your right foot behind you, towards your right buttock.
  • Take hold of your ankle with your right hand.
  • Gently ease your foot and leg with your hand towards your buttock until you feel a gentle stretch in the front of your thigh.
  • If you find it hard to balance, hold on to something.
  • Try not to arch your back.
  • Try to take both knees together and tilt your pelvis back for a stronger stretch.
  • Repeat on the other side.

Hamstring Stretch

  • Extend your right leg in front of your left making sure that both knees are parallel.
  • Keep your right leg straight and bend into your left knee whilst sitting into your hips.
  • Place your hands on your left thigh for support and make sure you can feel the stretch in your hamstrings.
  • Try not to round your back.
  • Repeat on the other side.

Calf muscle & achilles Stretch

  • Stand tall with your feet hip width apart, take your right leg about a metre behind you pressing your heel into the ground.
  • Bend your front knee, leaning forwards slightly but keeping your back straight.
  • Repeat on the other side.

Glutes & piriformis Stretch

  • Standing, pick up your right ankle and cross it over your left thigh.
  • Sit your hips back whilst keeping your chest lifted and your right knee wide.
  • Engage your abdominals and pelvic floor muscles throughout the stretch whilst keeping you back long.
  • Repeat on the other side.

Chest stretch

  • Stand with your feet underneath your hips.
  • Open your arms and chest wide. Reach towards the wall behind you sliding your shoulder blades towards your spine.

Hip flexor stretch

  • Stand tall with your feet hip width apart, take your right leg about a metre behind you keeping your heel off the floor.
  • Square your shoulders and hips.
  • Bend both knees into a lunge, keeping your back upright.
  • Engage your abdominals and pelvic floor and tuck your tailbone under to feel stretch in the front of the hip.
  • Repeat on the other side.

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