It is important that both sides of the body move the same way to allow for an even and consistent movement pattern, such as a running gait or weight-lifting motion. Here are five good stretches. Side lunge. With both feet pointing forward, bend your left knee, allowing your hips to sit backwards, and shift your weight to over your right foot as you step to the right. As you move, keep your upper body upright and your core engaged.
Then return to standing. Repeat this for 10 reps, then switch sides. Glute and piriformis activation. Standing straight in a balanced position, shift your weight to your right leg. Lift your left ankle upwards and bring it across your right leg like sitting cross-legged in a chair. Grasp the left ankle with your hands to feel a stretch. Hold for approximately three seconds, then release the left ankle. Then, do the same thing with your right side. Repeat this, alternating legs over 25 yards at a slow, walking pace.
This targets the gluteus and piriformis muscles. Arm swings. Standing in a stable position, using both arms at once like a windmill, start to swing the whole arm such that it comes up straight in front of you and then around behind you. Start with small circles and gradually allow momentum to build, increasing the size of the arm swing.
You may also gradually change the angle of the swing to come more in front of you. Do this for 30 seconds. This stretch targets the muscles of the shoulder, chest, and upper back that are involved with arm-swinging during running.
Since you are not required to put in any effort or engage your muscles, our professional stretch practitioners can move your bodies in ways you would not be able to yourself. As we mentioned, your hips bear much of the brunt when running. Having flexible hips can prevent your body from compensating and throwing off your balance.
The abductor muscle lies on the outer part of your thigh—right where it meets the hip and connects the two. Your adductor plays a similar role except for its location on your upper, inner thigh, and connects your thigh bone to your hip. These two muscles are essential in your hip movement and flexibility.
Stretches for these muscle groups usually involve lying down on a specialized table and letting your body release while you breathe. Then one of our trained stretch practitioners will take your legs through a series of movements. They may put pressure on your legs as they push into your chest or extend your legs to either side of your body. This will create a release of tension at the junction of your thigh and hip, improving your flexibility. Therefore, this an excellent stretch to do before running.
Some of the common variations of abductor and adductor stretches are the assisted leg swings. In this case, our therapists will take one of your legs and slowly swing it over the other while your other leg remains stabilized and the rest of your body is prevented from moving. Your back takes quite a big hit when you run. With each impact of your feet on the ground, your spine compresses, and releases. Over time, this robs you of flexibility and creates unhealthy tightness that leads to lower back pain and a decrease in mobility.
The supine back twist is quite simple. First, you will lie on your back with your arms and legs outstretched. Then one of our therapists will ask you to bend your knee and place that foot flat on the ground. At this point, they will take the bent leg and turn it over your opposing leg while your back remains flat on the floor and immobile. This creates a twisting motion that is excellent for alleviating back pain and increasing mobility in the area.
The butterfly stretch is another popular maneuver to increase lower back flexibility. For this one, you will sit on the table with the soles of your feet touching and your knees splayed out to either side. Then you will be asked to fold forward as one of our stretch practitioners applies gentle pressure. You will then be asked to slowly inhale and exhale, gaining length with each inhale and releasing tension with each exhale.
Another reason for shoulder pain after a run is an improper swing of the arms. What these factors have in common is a general imbalance of the body induced by a lack of flexibility. The best way to prevent these issues and alleviate shoulder pain is with professionally assisted stretches before and after running. The two most common stretches for this type of pain are cross-body shoulder stretches and overhead shoulder stretches. For cross-body stretches all you have to do is lay back on our table and cross one arm across your body.
Then one of our assigned stretch therapists will apply gentle pressure on your upper shoulder in a downward motion, slowly releasing the pent-up tension.
After holding the stretch for ten seconds you will switch arms and repeat. Overhead shoulder stretches are just as effortless. Try these three quad stretches before and after your run to help maintain and gain flexibility. Joining a yoga class or practicing yoga poses at home may be one of the best ways to increase your flexibility.
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