My Top 5 ~ Post RUN Stretches

I'm not here to make this hard or take a lot of time for that matter. It's important to stretch our bodies, just as important as the training you put into your body.

I know, many of you, are not into the stretching for what ever reasons: (you need to eat right after training before that 30 minute Recovery Window has expired and Oh No your muscles are going to deplete themselves, you need to shower and get to work, you simply hate stretching, etc. etc. etc.....)  I get it, I do, so I have broken it down into 5 simple, yet Constructive Yoga/Stretches you can benefit from.

#1. Downward Face Dog

Lengthens your spine, shoulders, hamstrings, calves, Achilles, knees, chest, back, and opens the Intercostal muscles that run between the ribs. Full body stretch and full body breathing.

#2. Pyramid Pose (Or standing Head to Knee)

Builds balance and full body coordination, calms the mind, and improves postural habits. Stretches the spine, chest, and hips. It is also known to be therapeutic for flat feet. This pose also stimulates the abdominal organs, which improves digestion.

#3. Quadriceps Stretch (Runners Prep for Supine Hero)

Supine provides a powerful stretch to the front of the thighs and increases flexibility in the knees, hips and spine. Stretches the chest and wrists too.

#3. Supine Hero (Quadriceps Stretch Advanced)

Supine provides a powerful stretch to the front of the thighs and increases flexibility in the knees, hips and spine PLEASE BE ADVISED THIS IS THE ADVANCED VARIATION (BE MINDFUL OF YOUR KNEES AND ANY INFLAMMATION).

#4. Pigeon Pose

Lengthens the extended leg, stretches the bent front knee, hip, glute, ITB, and Piriformis. Opens your hips and your upper thighs. (For the more Restorative variation release your upper body forwards to rest on the floor).

#4. (Figure Four) Piriformis Stretch ( if pigeon is challenging opt for this variation).

Targets the piriformis, That pear shaped muscle that runs from your sacrum (the back of your pelvis) to the outside of your upper femur (thigh bone). Lengthens your spine.

#5. Seated Forward Fold

Stretches the spine, hamstrings, and shoulders. Breathe fully into the spine to keep from rounding in your back and to improve overall quality of the internal organs.

BONUS STRETCH: Legs-Up-The-Wall

This is my absolute favorite and so I want to share this as a BONUS pose. If you have time (after your run stretches, in the middle of the day, or right before bed) I highly recommend legs-up-the-wall.

Legs up the Wall Pose is a restorative, relaxing and gentle inversion that has many benefits:

• Eases anxiety and stress
• Therapeutic for arthritis, headaches, high blood pressure, low blood pressure and insomnia
• Eases symptoms of premenstrual syndrome, menstrual cramps and menopause
• Relieves tired or cramped feet and legs (reduces lactic acid build up)
• Gently stretches the hamstrings, legs and lower back
• Relieves lower back pain
• Calms the mind

(Less than 5 minutes for those of you who really do not have the time, nor the patience for stretching. I have a short video just for you.)

If you have not yet committed to your stretches, now is your time. Please feel free to let me know how these stretches work for you and/or if you are looking for a little something more.

Be mindful of any injuries or concerns you might have. You are in charge of your body. Listen to it.

Happy Stretching!!!

~ Just Breathe

Brooke Myers