Standing Stretches, Runner's World June 2013

We found a great article in the June 2013 issue of Runner's World magazine, "The Body Shop" (page 54) written by Nicole Falcone.  This article discusses post run /race simple standing stretches to jump-start the recovery process.  As we get older, we are becoming more aware of the importance of  flexibility. It kind of sneaks up on you, and all of a sudden you realize, "I'm stiff as a damn board!" So to do something about it, we've adopted several stretching routines over the past year.  We'll be putting these together for you over the next several weeks, and we'd like to start off with the most recent stretching routine we've adapted, so... If you missed the Standing Stretches in Runner's World,  Read on my friends...

"Chris Ramsey, D.P.T., O.C.S., a physical therapist and triathlete from Portland, Oregon  recommends to immediately hydrate after your workout and then do these stretches to increase elasticity and reduce stiffness.  Hold each stretch for a second or two (to the point of slight tension); release momentarily; then stretch again.  Do a total of 20 reps." -Nicole Falcone 

Hamstring stretch: Extend your right leg so your right heel is on the ground in front of you. Bend your left knee and slowly lower your hips down and back, as if you were sitting into an imaginary chair. Keep your upper body tall. Repeat on opposite side

Quad Stretch: While standing on you right leg, bring your left heel back, and grab your left foot or ankle with your hand. Gently pull your foot toward your tailbone Keep your knees aligned, and don't arch your back. Repeat on your other leg.

Glute and Piriformis Stretch: Cross your right ankle just above your left knee and lower down into a squatting position. If comfortable, gently push down on your right knee. Repeat on opposite leg.

Chest Stretch: Stand with our feet shoulder-width apart. Lace your fingers together behind your head above your neck. Squeeze your shoulder blades together while trying to extend your elbows out to the sides and slightly back to open your chest.

Calf Stretch: (I am showing a slightly modified version in this picture using a convenient rock) Stand with both feet on a curb or step. Move the heel of your right foot backward so it's hanging off the curb. Lower your  right heel down so you can feel a deep stretch in your calf muscle. Bend both knees to deepen the stretch. 

To watch a video of this routine at Runner's World click here


"I don't always stretch, but when I do, I do the Runner's World standing stretches. Stay flexible my friends"
-The Most Interesting Man In The World