Fit Body:

Post-Run Standing Hamstring Stretch

This standing hamstring stretch is easy post-run, since there’s no mat required. It also makes a nice transition from your cool-down heart rate to pre-exercise heart rate. Find anything stable about knee to hip-level high. Place your right foot up on the object. Your left knee should have a slight bend. Keep your hips squared forward. Lift your chest and hinge forward from your hips. Hold for 10-30 seconds, and then release. Next, lift your left foot up on the object. Lean forward, and then release.

*Consult your physician before exercise.

Post-Run Hamstring Stretch

Kneeling Hip Stretch

Stretching the front of your hips will feel good after sitting for a long period of time. You’ll also appreciate this stretch after a tough leg workout. Begin by kneeling with your right knee on the floor, and your left foot forward and flat. Next tuck your pelvis under and lean forward with your hips 2-3 inches. For more of a stretch, place a strap around your right foot and lift up slightly. Hold for 10-30 seconds, and then release. Repeat the stretch kneeling on your left knee, with your right foot forward and flat.

*Consult your physician before performing exercise.

Kneeling Hip Stretch

Assisted Hamstring Stretch

If the traditional lying down hamstring stretch is uncomfortable for you, use a towel to assist your stretch. Hamstring flexibility is important for function. That means we need a certain degree of flexibility at the hamstring to be able to sit down in neutral posture with correct lumbar spinal alignment. Instead of adding tension to your upper body to move into the correct stretch position, put your workout towel to good use as a stretching aid. Simply wrap a towel around the arch of your foot, then hold the towel with each hand on the side of your body. Having this extra leverage allows you to keep your elbows closer to the floor, decreasing the tension or stretch in your neck.

Assist Your Hamstring Stretch

Total Body Stretch

Stretch your body into relaxation at the end of the day. Here’s how:

Begin seated with both legs out straight in front of you. Cross your right ankle over your left. Gently walk your hands forward bending your chest toward your knees. Hold for 10-20 seconds or 2 deep breaths, then release. Next, cross your left ankle over your right. Walk your hands forward, and hold for 10-20 seconds or 2 deep breaths, and then release.

*Consult your physician before performing exercise.

End-of-Day Total Body Stretch

Seated Hamstring Stretch

If you’ve been sitting for hours without a break, ease lower body muscle tension with this seated stretch. Sit with both legs out straight in front of you. Sit up tall, bend from your hips and reach both hands toward your toes. Hold for 10-30 seconds, then release. For an extra stretch, drop your chin toward your chest.

*Consult your physician before performing exercise.

Seated Stretch Made Easy

Get Fit Quick Tip:

Standing Inner Thigh and Hamstring Stretch

Do this stretch for runners after your next workout. Begin standing and pull your right foot up in front of your belly button. Move your right knee to the side of your body. Hold your lower leg and ankle with both hands, keeping  your lower leg parallel to the floor. Keep your torso straight and shoulders back. Hold for 10-30 seconds, then release. Repeat pulling your left foot up in front of your body. Using both hands hold your left calf and ankle, letting your knee fall to the side. Hold for 10-30 seconds, then release.

*Consult your physician before beginning exercise. This stretch is for those without injury concerns.

Stretch for Runners

Get Fit Quick Tip:

Side Bend Stretch.

Release muscle tension in your back and shoulders by doing this stretch daily. Stand up. Reach both arms straight up overhead. Lean to your right and hold for 10-20 seconds, release. Lean to your left and hold for 10-20 seconds, then release.

*Consult your physician before beginning exercise.

Release muscle tension with this stretch

Mid-Foot Stretch!

After your next run, do this stretch to ease sore feet and tired legs. Here’s how:

Place the ball of your foot on a object about 4 inches off the floor such as a curb, foam roller or small step. Keeping your heel on the ground and ankle straight, slowly transfer your weight onto the ball of your foot. You should feel a slight stretch along the bottom of your foot. Hold for 10-30 seconds, then release.

*Consult your physician before beginning exercise.

After-Running Stretch

Standing Figure-4 stretch: Cross your left ankle over your right knee. Bend from your hips and sit back feeling a stretch in the left leg. Hold on to a stable object for balance. Release. Repeat the stretch crossing your right ankle over your left knee.

Standing Hand-to-Ankle stretch: Bend your right leg leg and hold your ankle behind your body feeling a stretch in the front of your thigh. Release and repeat bending your left knee and holding your left ankle.

Standing Lunge stretch. Step back with your right foot about three feet behind your left. Push your right heel down and bend your left knee until you feel a stretch in the calf of the back leg. Release and repeat stepping back with your left foot.

Standing Hamstring stretch. Place your right foot into an object about knee-height. Lift your chest and pull up your toes of your right leg until you feel a stretch in the back of the thigh. Release the stretch. Now place your left foot forward and up on an object about knee-height.
Stretching after your hike is a nice transition from exercise to rest. Hold each stretch for 10-30 seconds and never stretch into pain. Perform each stretch 1-3 times per leg. Add deep breathing into your stretching regime. Inhale deeply while moving into each stretch and exhale while relaxing further into the stretch.

On the Trail Stretching by Nicole Bryan