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. Bent-knee forward swing. Stand alongside a wall or fence for support. Stand stably on your right leg. Then bend your left knee upwards in front of you to a degree angle. Keeping your hips pointing forward, drive the knee up toward your chest, then extend it straight out behind you.
Repeat 10 times then switch legs. This targets the hip flexors. Straight-leg lateral swing. Stand with a wall or a fence to one side, using it for support. Health Conditions Discover Plan Connect. Essential Stretches for Runners. Static vs. Static stretching vs. Share on Pinterest. Iliotibial band. Piriformis and glutes. Lower back. Read this next.
Running Tips: 3 Essential Quad Stretches. Medically reviewed by Peggy Pletcher, M. Medically reviewed by Daniel Bubnis, M. The Best Fitness and Exercise Apps of Exercise gives your mind and body a boost in so many ways — from mood and energy to bones and skin.
You should stretch for minutes before running to make sure you are properly warmed up. Visit Insider's Health Reference library for more advice. Erin Heger is a freelance journalist located in the Kansas City area. She primarily covers stories related to healthcare policy, maternal mental health, parenting, and personal finance. Her work been featured in The Atlantic, Rewire. News, Refinery29, HuffPost, and more. HEALTH 9 of the best dynamic stretches to warm up with before a workout, according to exercise experts.
HEALTH 5 health benefits of stretching: Why it's so important and how to stretch properly, according to physical therapists. Additional comments. Email optional. Receive a selection of our best stories daily based on your reading preferences. Please consult your physician before starting a new fitness program. Here's how to get started with the Polar Running Program — it's personal, it's adaptive and it's free!
Coach Nick Anderson shows us what else we need to do besides running: warm-up drills, core exercises and post-run stretches. Pushed yourself to the limit yesterday? Time to relax today — with a recovery run. Read on to find out what to wear for your runs to stay warm and comfortable.
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