Post Run Stretching Routine By Chaim Wizman
Although running is undeniably great for your general health, cardiovascular system, energy level, proper weight maintenance and provides multiple other health benefits, it does tend to tighten the muscles and render them inflexible. This is easily correctable with a proper stretching routine. Stretching will help you maintain flexibility, enhance blood-flow, flush lactic acid out of your system and prevent soreness. I recommend doing the following stretching routine after your run. Stretching before you run (as opposed to warming up) does not provide much benefit and can even be harmful as cold muscles are shorter and are therefore more susceptible to tearing. Please note that the optimal duration of a stretch is 15-20 seconds. Never bounce into a stretch, but rather ease into it slowly. Finally, the phrase “no pain, no gain” is absolutely incorrect in stretching. Stretch to the point where you feel tension but not actual pain. As you do these exercises regularly, you will see your flexibility increase. The entire routine (which is the Monday night post-workout stretch) should take no longer than ten minutes.
1) standing hamstring isolation (stand straight with legs spread apart slightly wider than your shoulders. Bend your torso to one side, keeping your kness locked. Then reverse sides. Hold each stretch for 20 seconds).
2) Behind the back arm raise (While standing up, bend slightly at the waist and clasp your hands together behind your back. Slowly lift your hands behind your back towards the back of your head).
3) Alternate side knee bends
4) lateral knee bend
5) knee raises
6) butt squats
7) alternate side leg kicks
8) quad lift
9) calf thrust
10) sitting hamstring stretch
11) groin stretch
12) lying down hamstring stretch and knee lift
13) hip flexor extension