AFTER run + Prehab
Primary Stretches
Perform each of these static stretches until you reach the end of your range of motion. Hold each for a minimum of 30 - 40 seconds.
Don’t do any of these stretches if you’ve got DOMS (Delayed Onset Muscle Soreness), a strain, sprain, or an injury / suspected injury.
Upper Body
Pectoralis Major
Keep a slight bend in the elbow.
Latissimus Dorsi
Make sure your hands are on top of each other.
Rhomboids / Lower Trapezius
Let your shoulder blades rotate forward. You’ll feel your upper back flex.
Don’t overstretch. Just rather hold this stretch where it is as you start to feel it.
Triceps
Gently pull your elbow toward the middle of your body.
Levator Scapulae
Tilt your head to the side and slightly forward.
Biceps
Keep your palms facing up.
Your torso should be as erect as possible while elevating your arms behind your body.
Rotator Cuff: Supraspinatus
Pull your arm behind your body. Keep your shoulder blade depressed.
Rotator Cuff: Infraspinatus and Teres Minor
Rotate your arms forward slowly so your elbows are pointed as forward as possible in the sagittal plane
Rotator Cuff: Subscapularis
Slowly lower your forearm (as if you’re losing at arm wrestling) laterally in the frontal plane. With the elbow on a stable surface, you can also use the opposing arm to facilitate the stretch.
Lower your arm until slight tension is felt. Repeat with the other arm.
Lower Body
Hamstrings
You can modify this by propping one leg up on an elevated object like a chair and bending forward at the hips.
You can also do his stretch while seated. That’s a good way to rack up stretching time as you’re working or watching TV.
Gluteus Maximus
Pull your leg toward the midline of your body
Piriformis / Gluteus Medius
Keep the tibia of your crossed leg as close to horizontal as possible.
Bend forward at the hips.
Gastrocnemius
Go slowly to avoid overstretching your Achilles tendon.
Soleus
Keep a 90-degree knee bend during this stretch.
Go slowly to avoid overstretching your Achilles tendon.
Hip Adductors
Keep your pelvis horizontal during this stretch
Hip Flexors (Illiopsoas)
Keep your upper body as vertical as possible with your arms overhead.
By performing this stretch with the arms overhead, your pectoralis major and latissimus dorsi also get a stretch, too.
Obliques / Quadratus Lumborum
Keep your knees locked out. Shift your hips to the opposite side of your upper-body lean.
Rectus Abdominus
This stretch places the lumbar spine in extension.
DO NOT do this stretch if you’ve been told not to perform lumbar extensions by a specialist.
Thoracic Spine: Start of Stretch
Rotate through the thoracic spine, not the lumbar spine. Your hips should stay still.
Your thoracic spine runs from the base of your neck to your abdomen.
Thoracis Spine: Finish of Stretch
Rotate through the thoracic spine, not the lumbar spine. Your hips should stay still.
Your thoracic spine runs from the base of your neck to your abdomen.
Myofascial Release
Foam Rolling
Consider doing this prior to running instead of static stretching.
Use only light to medium pressure. This should not be painful as a result of too much pressure.
If you have a strain or sprain, do not foam roll.
Lower Body
Hamstrings
Gluteals
Quadriceps
Tibialis Anterior (Shin)
Hip Adductors
Iliotibial Band (IT Band)
Calves
Upper Body
Latissimus Dorsi
Low Back (Erector Spinae / Quadratus Lumborum)
Upper Back