Hardly will you find anyone that wants to keep fit, without stretching exercises in his or her routines. Stretching exercises help to improve the strength of the muscles in the body and also allows a smooth flow of blood. There are so many benefits to stretching exercises. In terms of running, stretching is one of those things that will make you a better runner, if you are consistent.

Running controls a lot of muscles in the body, especially muscles of the lower body: the calves, hips, hamstrings, and squads. It also makes the legs strong, toned, and tight. All these effects on the muscles can result in scar tissue, muscle stiffness, tension, slowing you down, inviting common injuries, etc.

Below are 5 effective stretches you should know as a runner

1. Pigeon Pose

The pigeon pose is a very beneficial yoga exercise that stretches the thigh, groin, and back, and also help to increase mobility in the hips.

Sit on the floor or preferably, an exercise mat. Bring one of your knees forward between your hands, whilst your other leg is stretched out backward. Walk hands out in front of your body to your elbows till they are fully on the ground, allowing your torso to rest on your knee. Remain in this position for about 5 to 10 minutes.

2. Leg Swings

Leg swings work effectively on the muscles of the legs, and also help to boost speed while running. First, hold on to a heavy object, like a table for example. Stand on one leg, and swing the other leg backward and forward repeatedly. You can also swing the same leg sideways repeatedly. That done, you can alternate legs and continue for as long as you can

3. Standing Calf

The standing calf exercise focuses on the calf muscles, which are important muscles involved in running. It especially focuses on the larger outermost muscle that gives the calves its shape and size.

Stand facing the wall, with both hands on the wall at the chest level. Place the right foot’s ball against the wall, so that heel touches the floor. Then, lean into the wall slowly, till your calves get stretched and the legs are kept straightened.

4. Standing squads

Standing squads gives extra stretch to the legs.

Stand with your legs together. Then, bend your left leg, whilst you bring your heel toward your butt, and hold firm your left foot with your left hand. Hold this pose for some seconds before alternating sides.

5. Quadriceps stretch

The quadriceps stretch works effectively on the quadriceps muscle and helps to strengthen them. Lie on the floor with your face towards the ground, and make sure your legs are on the ground and parallel to each other. Then, grab your right foot with your right hand, whilst your thighs are still aligned together. Take in a deep breath, and remain in the position for some seconds, then repeat for the other side.

Conclusion

If you are an ardent runner and you want to get better in what you do, stretching exercises are recommended and they should be done consistently for a more effective result.

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The splits is a kind of exercise that requires so much of muscle flexibility and strength. Due to this, majority choose to believe that it’s a very difficult task, including those that have never given it a try. Split is not a kind of exercise you can jump into at any time, and expect to get it at a go. It requires lots of practice and efforts.

You might have been thinking that your flexible days are far behind you and you are probably on the lane of giving up on splits forever. Good news is, you still have an opportunity to learn it; even in an easy way.

Below are 3 simple stretches you can start off with.

1. Front body stretch

The front body stretch is great for the inner thighs; helps to strengthen the muscles that surrounds it. To do this, pull your feet together in front of your groin, interlace your fingers under your feet. Then, lift your head up, chest out, and kneel body forward. You will feel a stretch in your inner thighs and hips. Remain in this position for some seconds, before repeating.

2. Stretch for hips and undersides of legs

This specifically works on the muscles of the hips and legs that are involved in splits. Start by extending both right and left legs out towards the sides—as much as you can, but don’t stress it. By this time, you will feel the stretch in the undersides of the legs. Then, reach up and over with your right arm, and try to stretch. For a deeper stretch, try to grab your left toe with your right hand. Your gaze should be up and chest out. Repeat the same process on the other arm and return to original position.

From the original position, you can proceed by walking forward on fingertips. Then, stop midway and rock backwards on your extended fingertips. And for a deeper stretch, bend all the way down, with elbows flat on the ground. This is a very deep stretching exercise for splits.

3. Press into splits with a wall

This exercise makes use of the wall for support and helps to open up the hips. Sit facing a wall, open legs sideways, and place feet sideways against the wall. Press your hip forward, to avoid injury, and be careful about it. Now, you can close your eyes while you maintain the position for some seconds. Place arms at the back of your torso, while it touches the floor and provide support to your body. Move your chest closer to the wall, if you can, to deepen the stretch. At this point, you can now place all your body weight on your backward outstretched arms, and roll back softly.

Conclusion

For beginners, these exercises could be a little difficult and so, a lot of people might just feel like giving up. With these exercises, you have to put in some efforts and determination, for a smooth result.

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The hip flexors aids in the lifting of knees towards the chest, allows you to bend forward from your hips, and moves the legs front to back and sideways. The hip flexors are characterised by a group of muscles which include: ilopsoas muscle, the thigh muscles (rectus femoris, Sartorius, and tensor fascia latae), and the inner thigh muscles (adductor longus and brevis, pectineus, and gracilis).

Tight or stiff hip flexors are common with those that sit down for very long hours, and many of us fall victim of this, because of the nature of our jobs. However, if you fall into this category, there is a lot you can do to get your hips nice and flexible again.

Below are some hip flexors stretches that will help to improve the flexibility of your hips

1. Seated butterfly stretch

The seated butterfly stretch works on the inner thighs, hips, and lower back. To do this, sit on the floor, with your back straight and shoulders down. Tighten your abs, and put the soles of your feet together in front of you whilst you bend your knees to the sides. Then, pull your heels towards you, and try relaxing knees towards the floor. Inhale deeply, and hold for about 30 seconds before repeating the process.

2. The reclined bound angle pose

This specifically helps to stretch the groin and inner thighs, and also expands the chest. Sit on the floor with back straight; ensure you don’t arch your back and keep your head straight. Pull your feet closely together and stretch your arms; making sure your palms rests calmly on your feet. Inhale, and try to stretch. Remain in this position for some seconds, and repeat.

3. Advanced IT band stretch

This pose is an advanced stretch, and should be done consciously. It helps effectively to lengthen the hip flexors on the back leg. Start off with a plank position, on your hands and toes. Lift your right foot off the floor, and slide your right knee forward, toward your left hand. This will make your knee and outer ankle rest on the floor. Slide your left leg as far as you can and ensure you have your hips square to the floor and level. As you hold the stretch, try to breathe steadily and push your hips towards the floor. As you do this, make sure you keep your back long, shoulders down, and chest lifted. Hold this position for some seconds, before alternating sides

4. Bridges

The bridges works mainly on the spine of the body. Lie on the floor, face up, with arms at sides. Keep your feet on the floor, whilst your knees are bent. Then, push force on your heels. Exhale; slowly lift up your hips towards the ceiling, and tighten the muscles of your buttocks as you do this. Then, inhale and return to the starting position. You can do this as many times as possible and ensure that your buttocks doesn’t touch the ground while you return to the floor.

Conclusion

It is very important to note that the exercises mentioned above, involved contracting of the muscles associated with them. This, however, can be a problem for some people. If you fall into this category, it’s best you limit how much stretching exercises you do daily and key into moderation.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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