Post Running/Walking/Cycling Stretchs – Hip Rotators

June 2nd, 2006 by LB, under Fit Commitment, Joy of Stretch. No Comments

Here, to complete the standing lower body stretch series, is a stretch for the hip rotators.

Take one ankle and cross it over the supporting supporting leg, making a sort of figure 4 shape.  Have the actual ankle bone rest on the supporting thigh, thus avoiding overstretching the outer part of the ankle.  Once in position, sit back and into the stretch.  You can hang on to something in front to stabilize as well, although balance is always good – more about that to come….

The standing Hamstring, Quadricep, Calf, Illiotibial Band and Hip Rotator stretches are a perfect post workout stretch routine and shouldn’t take more than 5 minutes to complete.  Done on a regular basis, this can help keep you injury free, and possibly even improve your peformance; plus it just plain feels good.

Happy running, walking, cycliing or swimming.

Post Running/Walking/Cycling Standing Leg Stretches – Illiotibial Band

May 31st, 2006 by LB, under Fit Commitment, Joy of Stretch. No Comments

No post running stretch routine would be complete without a stretch for the IT band and hip abductors.  The stretch is difficult to explain verbally, but you can see below the idea is to cross one leg over the other, and then lean in the opposite direction.

 

There is often concern about which leg to put in front and consequently what direction to lean.  It might help to think about the hip remaining fixed and then moving the foot and arm toward the opposite side.  Once in position, reach the upper body and arm up, while pushing the hips to the other side.  Try to keep the hip and shoulders reasonably in line, but you can play with this a little to target the stretch a little differently.

Post Running/Walking Cycling Leg Stretches – Quad

May 30th, 2006 by LB, under Fit Commitment, Joy of Stretch. No Comments

To complement the hamstring and calf stretches, here is a standing Quadricep stretch.  It tends to work better lying on your stomach, but this isn’t always practical when outdoors, especially when you live in the rainforest like I do

 

The top picture attempts to illustrate the idea that both legs should be paralell and lined up.  Often, paticularly if the quad and hipflexor are tight, the knee will wander forward as shown directly above.   Work on tilting the hip forward rather then pulling hard on the foot.  In fact, anytime you do this stretch, you can think about tilting your pelvis just a little, pressing your hip forward slightly, by squeezing your glute, and you will find you feel it “even more”.

It goes from a 10 to an 11.

Post Running/Walking/Cycling Leg Stretches – Hamstrings

May 29th, 2006 by LB, under Fit Commitment, Joy of Stretch. No Comments

Hamstrings are almost always in need of a good stretch, and the following accompanies the preceding standing calf stretches.

 

The stretch should performed with a flat back or neutral spine (more to follow on that in subsequent posts) with one heel in front and back leg bent.  Often when performing this stretch the pelvis tends to shift so that one hip lowers……

 

To target the stretch where its needed be sure to level out your hips as shown.

 

Also watch to avoid locking the knee and/or rounding the back.  I do realize there is something a bit funny about the “view” but wasn’t sure how to truly explain the hip tilt issue without giving the full complete picture, and for those of you who really do the stretch, you’ll see how integral this piece of info really is.  Trust me, if it weren’t, I wouldn’t have ventured to expose this view so publically. :oops:

Post Running/Walking/Cycling Standing Leg Stretches – Calf

May 28th, 2006 by LB, under Fit Commitment, Joy of Stretch. No Comments

Here is a great static post exercise standing stretch that can be done anywhere, and perfectly follows a run, walk or ride.

 

Make sure to keep pressing your back heel towards the ground, or floor, as you shift your weight forward, being careful not to let your front knee come forward of the ankle. 

Also watch the angle of the back foot, as often people tend to cheat a little by rotating the foot outward as shown below.

 

Ensure you point the back foot directly straight ahead, as shown below as this will help help target the stretch where it’s needed.

 

Another great standing calf stretch can be performed when you have something you can incline your foot on, and as you can see in the photo even a car tire works well.

 

Keeping the heel on the ground, place the ball of the foot a little higher, while trying to keep the majority of your weight on the supporting leg.  Lean your hips and body forward until you feel a little stretch in the calf area.  This stretch also works well on the side of a pool after swimming, pool running or an aquafit class.

Stretching 101

May 28th, 2006 by LB, under Fit Commitment, Joy of Stretch. No Comments

Stretching has to be the most underated, neglected, seemingly unglamourous, and yet incredibly important area of fitness.  Regular flexibility training helps to prevent injury, muscle aches and pains, (even more crucial the “other side” of 35 ) relieve stress, promote good posture, and can even help enhance strength building capacity through increasing range of motion. 

Ideally stretches should be held for 30 seconds, and its a good idea to time yourself now and again, as what seems like 30 seconds to me is really about 10……  Stretching should be done when your muscles are warm.  You can think of your muscles like taffy or toffee; When warm it becomes more pliable and soft, but when cold becomes more brittle and breakable. Be sure to avoid bouncing or pushing yourself into a stretch, especially before you are warm.

Try to stretch all major muscles of the body after activity, but particularly those that tend to be tight (more info on this in subsequent posts) and those you have worked.   Hold at the point of mild tension and breathe.  It should feel good, not agonizing.