The best stretches for runners
https://ift.tt/34bmHXz People should stretch after every run while the muscles are still warm and hold each stretch for 10–30 seconds. It is helpful to focus on breathing in and out throughout the stretch. Stretches should not cause pain, and a person should stop the stretch immediately if they are finding it painful. In most cases, it is possible to modify a stretch to tailor it to the individual's level of flexibility. In this article, learn about which stretches are best for runners by muscle group. 1. The knee hugAccording to the National Institute of Neurological Disorders and Stroke, up to 80% of adults experience lower back pain during their lifetime. Causes of lower back pain include heavy lifting and prolonged sitting, but poor recovery after running can also lead to back problems. The knee hug can stretch out the back muscles and relieve tension. To do this stretch:
2. Child's PoseThis pose stretches the muscles in the back of the torso and the shoulders. To do Child's Pose:
3. Kneeling hip flexor stretchThe hip flexors are the group of muscles in the area where the thighs meet the torso. Tight hip flexors can cause hip and lower back pain, especially in runners. Due to the role that they play in lifting the legs, tight hips can interfere with a runner's progress. Extended periods sitting at a desk or in a car can also contribute to tightness in the hip flexors. To do a kneeling hip flexor stretch, follow these instructions:
4. Standing quad stretchThe quadriceps or "quads" are the muscles in the front of the thigh. Without proper stretching, activities such as running and biking can cause tight quads. When these muscles become tense and tight, they can lead to misalignment in the hips and back, which can result in pain. The quadriceps also help support the knee, so having strong and flexible quads can help alleviate knee pain. To do a standing quad stretch, a person should:
5. Seated hamstring stretchThe hamstrings are the large muscles that run up the back of the thighs. They connect to the hip flexors, gluteal muscles, and calves. When the hamstrings are tight, this can lead to lower back and knee pain. Having flexible hamstrings is important for overall mobility when running. To do a seated hamstring stretch:
6. Toe touchThis stretch can also improve the flexibility of the hamstrings. To do a toe touch, a person can:
7. The wall pushRunning without stretching can lead to tight calves. Tight calves can create heel pain due to plantar fasciitis. Many athletes also know the pain of a muscle spasm, or "Charley horse," in the calf due to tight muscles in this part of the body. To stretch out tight calves after a run:
8. Downward DogDownward Dog is a common yoga pose that can also stretch the calf muscles. To do Downward Dog:
9. Ankle mobility heel liftsThe ankles work hard while a person is running to stabilize the feet and propel the body forward. However, these small joints are also prone to injuries, such as strains and sprains. People can improve ankle mobility with this stretch:
10. Seated twistThe gluteal muscles are large and strong. People use them while running, climbing, and standing up from a seated position. Having strong muscles in the buttocks may help support the leg muscles during a run. The seated twist stretch works the muscles in the back of the thigh and the buttock. To do this stretch:
Preventing common running injuriesAny exercise — including running — can pose an injury risk. Taking some precautions can help people prevent injuries:
SummaryStretching may help improve flexibility and prevent pain and stiffness. It can be helpful to do gentle stretching after a run to reduce soreness and tight muscles. Runners should be sure to stretch all muscle groups in the legs, hips, and lower back. Anyone starting a new fitness regimen should speak to a healthcare professional. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc October 28, 2019 at 02:42PM
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The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click HereArchives
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