How to Stretch: 5 Must-Try stretches for after a run
So, I recently started running. I’m not a runner. At all.
In fact, I’ve always been critical of running as an exercise because I
feel it shortens your muscles and puts stress on your joints. My goals in exercise have always been to lengthen
my muscles, while toning and sliming.
But fast forward to my current reality which is being a mom of a very
busy, very active 15 month old and I’ll tell you, what you’ve heard is true…it
is very difficult to find time to exercise while taking care of a little
one. Sure, I do 15 minutes here and
there. When she’s asleep I try to do an
hour. But that’s at the end of a long
day and sometimes I don’t have as much energy by then. I recently was gifted a jogging
stroller. And my first thought was “but
I’m not a runner!” My second thought was
“don’t look a gift horse in the mouth!”.
So I’m teaching myself to run!
The pros are that it’s something I can do for a little extra cardio on
top of all my Enlightened Moves toning and lengthening for a great well-rounded
workout. And I can do it with my
daughter. The cons are that yes, it does
shorten your muscles and put stress on your joints. So, I thought I’d talk about the stretches we
think are important to do for a runner!
Here are a few classic Pilates and Yoga stretches designed
to create length for anybody. They are
particularly useful if you run, walk, cycle or kickbox. These are stretches to be done AFTER a
workout. So they are static stretches on
warm muscles. Try to hold each pose on
each side for 3 to 5 full, slow breaths.
1.
Pigeon Pose (it’s also called…wait for it…the
runner’s stretch!)
Start kneeling on all fours and
bring your right foot in between your hands closer to your left hand…let your
thigh open outward, aiming your knee to the ground. If you can, straighten your opposite leg out
on the mat behind you. More advanced stretchers can bend the arms down to the
ground, or stretch them long out on the mat in front of you as you lie on top
of your leg. Come up and switch legs.
2.
Pilates Front Split on the Mat (don’t worry
you’re not doing the ‘splits’) Start kneeling on all fours. Bring your right foot exactly in between your
two hands on the floor. Lengthen the
left knee off the floor so your left foot is still on the mat but your leg is
straightened. Keep your right leg bent for 3-5 breaths. Then straighten it for a breath, then bend it
for a breath. Repeat a few times then
hold it so both legs are straight, your neck is long, eyes are looking down to
the ground but you’re not rounding your head it. Lower your knee to the ground. Switch legs and repeat.
3.
Figure of Four Stretch
Lie on floor or mat with knees bent,
feet flat on floor. Cross one leg over
the other so that your right ankle is on your left knee. Reach with both hands behind your left thigh
and gently pull your left leg in as you exhale.
For a deeper stretch as you pull your left leg forward with your left
hand, place your right hand gently on your right knee and gently, gently,
gently push your right leg out, creating a little opposition. Switch legs.
You could also try this sitting up or even in a chair if it’s more
comfortable.
4.
Forward Bend with Arm Circles
Start in a standing position with feet hip width apart. Slowly peel each vertebrae forward starting
with chin to chest, then your upper back and lower back til you can place your
hands or finger tips on the floor or on your shins. If you need to, it’s okay to bend your knees. Yes, this is great on the backs of the legs
but it’s really for your back. Hang here
for a breath or two then roll up slightly so that you’re “hanging” from your
waist, arms are dangling long but not touching the ground. Slowly start to make gentle rotations with
your arms, circling 5 times. Then let
your arms stop naturally, then let them circle in the other direction 5
times. Let them come to a stop. Bend your knees slightly and roll up one
vertebrae at a time to standing.
5.
Child’s Pose
Start
kneeling on the mat, press your but back to your heels, stretching your arms
out forward on the mat for 3 breaths then bring your arms around so that your
finger tips are behind your but and relax breathing slowly for 5 restorative
breaths.
Enjoy!!!—Carolyn
