Download Runner`s Essential Stretches PDF

Runners Essential Stretches
Gluteal Muscles
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Largest muscle group that usually get neglected by most sports men and women, used in almost all everyday activities, in
running their main actions are to extend the thigh backwards in your running stride, and very importantly they rotate your thigh
bone to enable correct gait.
3 Muscles make up the major parts of the glutes as shown in the picture below.
Hold each stretch for thirty seconds
The Glutes can be stretched in many different ways, here are just a few of our favourites:
Seated/Lying Twist - Cross legs, hold with opposite arm, pull and hold until relax and repeat if necessary. On seated stretch, slightly
turn away from stretch to maximise range of movement
SEATED
LYING
Stork Stretch - Cross heel onto knee whilst standing, gently push flexed knee with hand, slowly flex standing leg to obtain require
stretch, hold until relax and repeat as many times as desirable
Hamstring Group
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This group of muscles is essential for flexing your knee and also aiding Hip extension
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Problematic glutes can cause restrictions to the top of all of these muscles decreasing their functionality and range of
movement.
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Made from Biceps Femoris (Long and short Head), Semimembranosus, Semitendinosus
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Most conventional stretches only target the Biceps Femoris
Lying Leg Up Stretch - Lying on your back, one leg flat, other knee to chest, slowly extending your foot towards the sky until a good
stretch is felt, hold until relax, change angle on knee and raise foot again, repeat as many angles until desired stretch is obtained
Seated Figure 8 Stretch - Seated with one leg out of front flexed at knee, other leg behind your glutes, straight spine, lean forward to
feel stretch at top of hamstring/adductor group, adjust angle of front leg until desired stretch is felt, repeat on other side.
Hip Flexor Muscles
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Important and powerful muscle group which enable us to bring our thighs closer to our chest
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Used in our running stride to raise the thigh/knee, poor flexibility can reduce the Range Of Motion your hip joint can do. Poor
hip flexor health can result in some back pain too.
Shown in the picture is the Psoas Major, Minor and Iliacus, this group is commonly known as the Iliapsoas, These are the main 3
muscles that perform the hip flexion.
Hip Flexor Stretch
Lunge Stretch - Place one knee on the floor, other foot out in front, straight back, glutes clenched, push hips forward to desired stretch
(should feel upper quads). Change position of front foot to alter the effect of the stretch. Hold until relax and repeat if necessary and
other side
Iliotibial Band Stretch and Tensor Fascia Latae (ITB and TFL)
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ITB is a thick tendon structure that is located on the outside of the thigh which can become very tight and difficult to relax if not
stretched properly and regularly enough.
The TFL is the small pocket shaped muscle that the ITB originates from, the TFL contracts and relaxes to allow the ITB to
move so both require the same care.
ITB problems are commonly associated with knee pain, outer thigh stiffness, glute pain, hamstring restrictions.
Standing ITB stretch - Stand in a conventional calf stretch position, move affected leg beyond the standing leg, keep both heels on the
ground, push pelvis away from rear leg to desired stretch.
LEFT SIDE
RIGHT SIDE
These are only a few of the essential stretches that are extremely useful in your training routine. Combined with regular foam roller
sessions, they are key to good muscle health. Foam rollers are available to buy online or in-store
Injury prevention is key to keep you out and about enjoying your runs so we also offer in-store sports therapy and injury rehab.
These stretches are designed to be used either before, during or after your exercise.
Stretching advice provided by Ryan Sogrowiczuk (OSSM Sports Injury and Remedial Massage specialist)
Pictures by Ryan Sogrowiczuk and Mike Chapman
More information and advice available online
www.advanceperformance.co.uk