Photo Credit: Scott 97006 Flickr via Compfight cc
You know how in middle school, the gym teacher always made you warm up and stretch before running or any physical exercise? Well studies now show that static stretching isn’t the best for cool muscles. It’s best to warm up with dynamic, fluid stretches. That’s a post coming soon.
Even more importantly, after your warm-up and workout is your post run stretching. Not only does stretching simply feel good, it also boasts other benefits including:
- Alleviating stiffness and soreness
- Reducing lower back pain
- Improving general posture
- Reducing tension and anxiety
- Increasing relaxation
- Increasing flexibility
- Reducing risk of injury
Runnersworld.com lists the best 5 static stretches for runners as:
Hip-Flexor Stretch
Kneel on one knee with other foot in front of your body. Lean forward from the hips. Hold for 30 seconds and repeat on other side
Hamstring Stretch
Lay on your back with your feet stretched out. Pull one leg in towards your body trying to keep your let straight. Hold for 30 seconds and repeat on other side
Piriformis Stretch
Lie on your back and bend your right leg. Place your ankle in front of your left knee. Pull your left thigh toward your torso. Hold for 30 seconds and repeat on the other side
Lower-back Stretch #1
Lie on your back. Bring your knees to your chest and grab your legs. Hold for 30 seconds.
Lower-back stretch #2
Sit up and back on your legs. Lower your chest to the floor and stretch your arms out in front of you. Hold for 30 seconds.
Find the list with pictures here.
You can also find great cool down and stretching routines at my favorite free website that I share here in this post.
Foam rolling is another related topic I hope to pursue soon. Which one of these stretches do you enjoy the most? Let me know in the comments below.