The Five Minute Stretch Routine
Date:15 Jan 2006
Category:Misc
Article:Many thanks to everyone who came to the two stretching classes after the runs on Thursday 5th and 12th of January.

As Mark and I tried to emphasise, stetching properly can enhance your recovery from a training run or a race of a hard session, avoiding the aches and pains and the stiffness feeling next day, and maximising the benefits from your session.

And there are really no excuses. Here is a five-minute stretching sequence that covers all the major muscles used in running.

Most of this can be performed wherever you finish your race or session - even in the middle of a muddy field.

This isn't meant to to show you HOW to do each stretch. It just suggests a sequence to get them all done quickly and easily.

We hope that if you needed to know HOW to do each stretch you went to Mark's class on the 5th. Or just ask one of the club coaches now.

In a week or two we will have the technology to show pictures alongside the instructions - for now, words are all we have.

Remember, for post-run stretches there should be NO PAIN in any of this . . . if it hurts, ease back, don't stretch so far, and it will do you more good.

START HERE

Stand on your left leg and bring your right foot up behind your bum to stretch the RIGHT QUADRICEPS.

Hold 20 seconds.

Take a big step back with your right foot bending your left knee to get in position to stretch your RIGHT GASTROCNEMIUS (upper calf).

Hold for 20 seconds.

Bring your right foot up behind your left foot and squat down to stretch your RIGHT SOLEUS (lower calf).

Hold for 20 seconds.

Take a medium step back with your right foot and straighten your left knee to stretch your LEFT HAMSTRING.

Hold for 20 seconds.

Stand up straight on your right leg, left foot up behind bum to stretch your LEFT QUADRICEPS.

Hold 20 seconds.

Take a big step back with your left foot bending your right knee to get in position to stretch your LEFT GASTROCNEMIUS (upper calf).

Hold for 20 seconds.

Bring your left foot up behind your right foot and squat down to stretch your LEFT SOLEUS (lower calf).

Hold for 20 seconds.

Take a medium step back with your left foot and straighten your right knee to stretch your RIGHT HAMSTRING.

Hold for 20 seconds.

Stand up straight, cross your left foot over your right, take your right arm up and lean to the left to stretch your RIGHT ILIOTIBIAL BAND.

Hold for 20 seconds.

Cross your right foot over your left, take your left arm up and lean to the right to stretch your LEFT ILIOTIBIAL BAND.

Hold for 20 seconds.

That's 3 minutes 20 seconds . . . and if it is wet or muddy underfoot, you are allowed to postpone the rest till later in the day.

Sit down on the ground, take your knees apart and hold the soles of your feet together to stretch your ADDUCTORS (inner thighs).

Hold for 20 seconds.

Stick your left leg out in front of you, put your right foot outside your left knee and stretch the RIGHT GLUTEUS.

Hold for 20 seconds.

Stick your right leg out in front of you, put your left foot outside your right knee and stretch the LEFT GLUTEUS.

Hold for 20 seconds.

Lie on your back, and hug your right knee to your chest keeping your leg as close to straight as possible to stretch your RIGHT UPPER HAMSTRING.

Hold for 20 seconds.

Right leg back down, and hug your left knee to your chest keeping your leg as close to straight as possible to stretch your LEFT UPPER HAMSTRING.

Hold for 20 seconds.

All done in five minutes flat !
Entered by: Graham Chapman

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