We do dynamic warmups. We run and then we stretch. We know what a dynamic warmup looks like from our blog post last week. Lets take a deeper look into what those static stretches look like.
Why do we static stretch after our run? Static stretches lengthen muscles and tendons, increase flexibility and increase range of motion. We want to prevent injuries and this is a great way to do it. Be sure to get out there and stretch a little after each run.
Flamingos help lengthen and stretch the quad muscles and open up the hip flexors. What you'll do is grab your right ankle with your right hand and pull that ankle towards your behind. Hold for 10-15 seconds and switch to the left. Below is a picture of what it should look like.
Here is a video of a baby Flamingo....just because.
SCOOP AND HOLD
This stretch focuses on the hamstrings and the calves. Everything is connected and a tight hamstring can really be a bother. This is the stretch where we put our foot out in front of us, reach for our toes and hold for 10 to 15 seconds on each side. Below is a picture of what it should look like.
The IT Band is the culprit for a lot of injuries in runners. Ankle hurts? It could be your IT Band. Knee hurts? It could be your IT band. Hip hurts? It could be your IT Band. You get the picture this is a super important stretch to do following our practice sessions. Cross your right foot over your left head down towards your toes, turn towards your back leg and hold. Below is a picture of what it should look like.
FORWARD LUNGE STRETCH
This is an awesome stretch for your hip flexor and for your quad. Stand with your feet together. Step forward with your right leg and extend your left leg behind you, lower your left knee close to the ground. Keep your front knee directly above your ankle. You will feel the stretch in your left hip flexor. Hold for 10-15 seconds. Repeat with the other leg. Below is a picture of what it should look like.
The side lunge is a great stretch for the glutes, adductors, quads, abductors and tibialis anterior. "Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up. Hold for 10-15 seconds on each side". Below is a picture of what that should look like.
So those are a few of the static stretches we use every time we go out for our run. The main goal is to remain injury free. I certainly hope this helps!
See you on the Rhode