Stretches & Exercises for Runners
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Low BackThink Low Back Tension, Stiffness and Sciatica
1. Plank to Downward Dog 2. Thread the Needle 3. Hamstring Stretch (Point toes away as you lean forward) 4. Psoas (Hip Flexor) - Can also raise arm on same side you are stretching - minimize back bend as you move forward 5. Psoas with Quad Stretch 6. Sciatic Nerve Floss 7. Supine Piriformis Stretch Bring Bent Knee in direction of opposite shoulder crossing midline, then grab heel with other hand and pull towards you KneeThink Tight Quads, Runner's Knee, IT Band Syndrome
1. Plank to Downward Dog 2. Standing Quad Stretch 3. Hamstring Stretch (Point toes away as you lean forward) 4. Psoas with Quad Stretch 5. TFL/IT Band 6. Sciatic Nerve Floss |
HipThink Piriformis Tension, Sciatica, Hip Flexor Tightness
1. Plank to Downward Dog 2. TFL/IT Band 3. Hamstring Stretch (Point toes away as you lean forward) 4. Side to Side Adductor Stretch 5. Psoas (Hip Flexor) Can also raise arm on same side you are stretching - minimize back bend as you move forward 6. Psoas with Quad Stretch 7. Sciatic Nerve Floss 8. Supine Piriformis Stretch Bring Bent Knee in direction of opposite shoulder crossing midline, then grab heel with other hand and pull towards you Foot/AnkleThink Tight Calf, Achilles Issues, Plantar Fasciitis and Shin Splints
1. Plank to Downward Dog. 2. Toe Sit 3. Calf Step Stretch (lean forward with back straight for deeper stretch) 4. Standing Calf Stretch (Take back leg from Straight Knee to Bent Knee - Remain Upright and keep back heel planted on floor) 5. Deep Calf Stretch (Posterior Tibialis) - Same as Standing Calf Stretch except back foot is turned out 45 degrees and bend knee in direction of toes) 6. Sciatic Nerve Floss 7. Vele Forward Lean to Strengthen foot and conditioning of Achilles Tendon 8. Eccentric Calf Raise to Strengthen Achilles Tendon - Stabilize yourself, go up on toes on both sides, then stand on 1 side and drop heel slowly (about 7 seconds). RETURN TO TOP WITH BOTH FEET and Repeat. Core Stability
1. Paloff Press - Use a band or cable. Start with an athletic stance, slight bend in knee, and then press the band/cable away from you as you resist the tension to the side with your core muscles. Repeat on other side.
2. X Plank 3. Glute Bridge |