For more stretch, place your elbows inside of your thighs, gently pressing them out against the inside of your knees. Some of these stretches can be made easier by using a yoga strap. Perform each exercise once or twice, holding each stretch to the edge of discomfort, or between a 6 and 8 on a scale of 1-10. Stretching feels oh-so-soothing post-workout or even after sitting on your butt all day. Not a surprise, according to Jeff Brannigan, Chief Stretch*r at Stretch*d, a studio dedicated to flexibility and mobility in NYC. The 7 Stretches Every Runner Should Do. "Dynamic stretches activate and loosen up all your leg muscles, preparing you for your run. Flexibility & Stretching. How to Stretch Your Tight Hamstrings. Put one foot forward with a bent knee, and the other one back with a straight knee. “Regular stretching alone cannot prevent injuries, make you run faster, or correct poor posture. Hold the pose for 30 seconds to one minute then slowly release back to standing position. To be flexible equals to be graceful in dancing and to be resilient in running. Dynamic stretching, static stretching, warm up, cool down, cross train, strength train…now I’m telling you to add in hip mobility work too?! Stretching and Flexibility Guidelines Stretching can have a variety of benefits if it's done properly. Runners can experience poor flexibility and hip pain due to high-impact movements and overuse. “Running can put tremendous stress on … These exercises can correct imbalances by stretching and strengthening tight muscles. Yoga straps are inexpensive bands that can loop around parts of your body to help increase flexibility in that area. Don’t worry, I’m watching your clock! Afraid you’re so inflexible that some exercises will be impossible? This simple pose stretches and opens up the the hip abductors, the insides of the thighs, and the groin. Calf Stretch. Not to worry! A Guide to the 11 Best Dynamic Stretches for Runners; Stretching Bands. 6. There are many benefits to stretching before running: it prepares your body for the workout to come and increases joint flexibility. Flexibility & Stretching or ‘Flexibility Workout Exercises’ (a Google Play’s name) is an app that features a stretching program that will step by step lead to the body of your dreams. "Dynamic—that's in motion—and static stretching is an essential part of any runner's training program," Kennihan said. But it prepares your body for running and helps relax tired muscles afterwards,” says running expert Sascha Wingenfeld. Frog Hip Stretch. Here are seven easy hamstring stretches for flexibility. Cyclists, for example, require less hip flexibility than hurdlers and swimmers need more shoulder flexibility than runners. Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. Stand facing a wall a bit more than arm's length away. 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