Hip Flexor Stretch
– Fold up a towel and place it about eight inches away from a wall.
– Kneel down and place your left knee on the towel and your toes against the wall.
– Now place your right foot on the ground in front of you, and lower your hips until you feel a stretch in the front of your left hip. Make sure your right knee is directly above your ankle.
– Squeeze your glutes to increase the stretch – keeping your torso upright.
Do 2 sets – 60 seconds each – both sides!!
Hip Flexor Stretch
Pigeon Stretch
· Slide your back leg out behind you, bring your other leg in front bending your knee
· Your shin should be on the floor – if you are flexible enough bring your hips close to the floor and lean forward with your hands on the floor
· To increase the stretch inch your ankle forward – this shoulder increase the stretch through your hips
***do not do this if it causes knee pain
2 sets – 60 seconds each – both sides!!
Pigeon Stretch
Trigger Ball Piriformis Release
· Using a trigger ball into your glutes – put one foot up on the other knee
· You should feel strong discomfort where the ball is – use your arms to guide how much pressure you are putting
· When you find a tender spot hold a good 10-20 seconds, then continue to roll around a bit
2 sets – 60 seconds each – both sides!!
Trigger Ball Piriformis Release
Trigger Ball / Foam roller TFL
· feel for where your hip joint is (feels boney) – then come forward of that onto the muscle in front – this is your TFL (tensor facsia latae) – this muscle runs into your ITB and is usually the culprit of ITB tightness
· Lying on your side use a trigger ball OR foam roller into that spot – make sure your are not on the boney hip joint
2 sets – 60 seconds each – both sides!!
Trigger Ball / Foam roller TFL
Trigger Ball / Foam roller TFL
Achilles Stretch
· Put your foot on a box/chair etc – keeping your heel down push your knee as far forward as you can
· You should feel a stretch through your lower calf/Achilles area
2 sets – 60 seconds each – both sides!!
Achilles Stretch
There you have it. Do yourself a favour and give your body a good stretch after your run.
