Appears courtesy of o2be Fit Mom.
Took the dog for a quick run this morning and came back to get a good stretch in.
A lot of people do not take the time to stretch when what they really don’t realize is that there is a HUGE benefit to stretching post workout (run, cycling, lifting, etc. )
You are better off cutting your workout 5 min. short to stretch than to take that 5 min extra onto your workout!
Benefits include:
- Flexibility
- Range of Motion
- Circulation
- Pain relief
- Relaxation and stress reducer
- Posture improvement
Here are my top 4 stretches that I do DAILY…well I at least try to do it daily :)
Hold each stretch for 30 seconds (breathe and relax into each pose)
Runners Lunge – Hip flexors
(make sure hands are on the inside on foot)
Pigeon Stretch – IT Band Stretch
(crucial for runners! The more flexible you are the further out your foot is from your body)
Quad Stretch
Straight from pigeon reach back and grab foot.
(the more flexible can rise hips, if not keep hips on the ground and reach for any part of the leg)
Hamstring and Hip Twist
Place one hand in the center between legs and twist to open opposite hand straight above you.
repeat on both sides
Those are my 4 favorite stretches and it only takes 5 minutes. It takes time to get into the routine of stretching but you will see HUGE benefitspretty quickly if you stick to it!
I use to not stretch at all and then when I started running more often I became so tight in my hips and hamstrings. I ventured into a class called bodyflow (yoga, pilates, tai chi). I was sold. Now I NEED to stretch or else my muscles tighten up fast. I have seen a major improvement in my flexibility over the years and now I can do full splits every way and trust me years ago you would never think it were possible.
Give it time and commit to 5 min of stretching a day, you will thank me in the end!
About Guest Contributor
Twitter: kk_skora
says:
Actually, being more flexible has shown to increase your risk of developing an injury. Also less flexible runners are actually more economic due to more elastic energy potential and less need of stabilization.
“crucial for runners! The more flexible you are the further out your foot is from your body”
I hope she does not mean out in front of your body, because that is what is sounds like, and that is over striding. Also being able to lift your leg/foot has less to do with flexibility and more to do with reciprocal inhibition, or being able to relax your glutes when your hip flexors and quads are activating.
Kyle Kranz recently posted..On the Road Again. do do do do do, On the road again!
Twitter: stephomacgill
says:
stretching is so important! and the lunge and pigeon pose are some of my favorite yoga poses—so good for the hips! Thanks for the reminder!
Steph recently posted..50 for 50 and Inspiration for Beyond
Twitter: joggingoncoffee
says:
Thanks for sharing. I have a really bad habit of not stretching after runs but this is a good reminder that it doesn’t take very long and it’s worth it!
Lisa recently posted..Running Quiz
Hi
tanks for the great post
Mike
best pullup bar
Twitter: nathan_albert
says:
These are some great stretches, especially for beginning runners! Thanks for sharing this!
Stretching is the very first step even when you are in a Gym for an exercise stuff it is very important so that your muscle will not get tight and you will not get hurt.
Twitter: kk_skora
says:
Actually doing it first thing at a gym is the worst time. Static stretching such as shown above, performed before a lift, can actually reduce the strength of the lifter.
Kyle Kranz recently posted..Preparation
Twitter: fatlossjoe
says:
Great Post. This is something I need to start doing. I run 4 days a week and never stretch. That needs to change.
Joe recently posted..Game Plan for the Week
Twitter: everybitcount.com
says:
Good to be reminded, I love stretching but often don’t find the time for it. If one has time to run then one certainly has time to stretch:)
robyn connacher recently posted..Exercising with a Friend – How do our Calories Compare?