Effective Stretching for Runners
A very common error committed by runners is to underrate the importance of stretching in their running routines. This often leads to muscle tightening or worse muscle and joint injuries. Stretching is part and parcel of any sports activity. Stretches for runners prepare the muscles for the challenging run ahead.
A proper stretch should be done gradually and held for about 25 seconds. Holding the stretch for a certain time releases the muscle tension and allows the muscle group to increase the stretch. You shouldn't bounce when you do your stretch as this can overstretch a muscle or muscle group resulting to a pulled or torn muscle. As a rule of thumb, if you are experiencing any muscular discomfort or muscle tightening, do not stretch. Stretching should be done before and after training. Here are some of the most common stretches for runners.
Back Stretches
Hold your right elbow with your left hand and gently work the elbow up moving it across your body. Your hand should now touch the space between your shoulder blades. Gradually increase the stretch as far as you can tolerate. Flexing this way works out the triceps and shoulders. Do the same in the opposite side.
Hamstring Stretches
While lying on your back raise your left leg straight up. Position the right foot flat on the floor by bending your right leg. With a towel, hook the left foot and rest the towel in the arch of the foot. While in this position slowly pull the towel towards you and at the same time push away with your foot. Expect to feel your muscles contract. Do the same for the other side.
Hip and Lower Back Stretches
On the floor, assume a sitting position. Sit straight with your legs out in front of you. Lift your left leg and put it over the right leg. While in this position bring your left leg closer to your chest. Twist your torso from the hip in a way that you can look over your left shoulder. Do the same on the other side.
Heel and Buttock Stretches
Stand straight and put your right hand on the wall. Keep your stance straight all the way through this exercise. Stand on your left foot and raise the heel of your other foot so that you can hold it with your left hand. Lift the right foot towards your buttocks. Do this on the left side.
Groin Stretches
Sit on your back. Draw in your feet and let the soles touch each other. Exert a gentle pressure on the inner region of your knees using your elbow. As you do this, lean forward. The pressure should be kept until the end of this routine.
Calf Stretches
Stand straight facing a wall about 3 feet in front of you. Put both hands against the wall with arms straight out supporting your entire body. Slowly lean your hips toward the wall and gradually bend your knees. This exercise stretches your calves.
About the Author
Discover how easy it can be to get absolutely ripped in just 60 days, visit http://www.InsaneWorkoutProgram.com/ today.
Tell others about
this page:
Comments? Questions? Email Here