x�b``�b``�a`g`pRbb@ !6�(� The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. Make them part of your post-run routine to help improve your flexibility, comfort, and performance. Neck/Upper Trap Stretch How to do it: Sit on a chair or bench, so that you can maintain a 90-degree bend in the hips and the knees. You can view the injury list in the contents to find the routines for your specific injury. Some of these stretches can be made easier by using a yoga strap. �+���v����\S��`[��\�"��� ��&�AF��ذ���B�F'^�B L�F#&�#��A��6Ʀ[\�u�S2�h�[��������o �������c ]��|���1�8�x��^|���v��׷�����������Z$���{5�(����Š�p��)Tx-'��n�"�+'c���%}龹zm�.��%�R0N�P������oN7�Q�:��Gw��I�|�1��ecD�R���s���%Nz�����lF@i��/�މ���I�V>F([}�.R(��9� D�+Յ�5@�Fg0J�(|�⢕`;g ��W�K�+�c���D5�TU�JT��%��{ ?��cނ*k+�dط�rw8P7&l��| NZ:g4*q6�kl��iD����x������ڎz����F(HM� M��t�����P(/��Oi��#�A�>�))> (G.��������YN�Q���^���0b�6x�[���-T���~.���C͂���W9����RO�����5�* �.GU�� 4 0 obj Post-run is a great time to stretch because your muscles will be warmed up. Luckily, these running warm up exercises are fairly simple and easy to complete. Typing your keyword including Dynamic Stretching Exercises For Runners Pdf Dynamic Stretching Exercises For Runners Pdf Reviews : Best Price!! It’s good for you! Recommended Reading: 12 Crucial Dynamic Warm-up Exercises to Do Before Your Workout; A Guide to the 11 Best Dynamic Stretches for Runners; Stretching Bands You never want to stretch cold muscles, so always do light cardio for 2 minutes to get the blood flowing and warm your … Complete warm up prior to sports/activity which includes dynamic stretching 2. ����+������Y�=�3(��mH������ �;0ϥ��aŹ�a�FS�\�x��X�#��X!p:f������Myo��������+�G�E�H�١)���. 0000009902 00000 n … Performing Knee Hugs. These stretches target particular areas that frequently get tight during and after running. DOMS results in muscle pain, stiff-ness and fatigue, commonly in the thigh muscles, and can inhibit a runner’s perfor - … 0000016208 00000 n Align your wrists under your shoulders and your knees under your hips. Yoga straps are inexpensive bands that can loop around parts of your body to help increase flexibility in that area. Start working these six stretches for cyclists into your routine several times a week. They would have a soldier count each time his left foot hit the ground. Follow along with this 30 min stretch routine designed to help increase flexibility! 0000014480 00000 n 0000014480 00000 n 0000013920 00000 n Stretching before you run can help prevent injury. I1�`�ʆ-d��t~��M"*!�UT���_Y�6��͞��xM�J̻�)F����6��h���S;I@�&�6�`Ne��z�1ϔ�^Y�۸��n�K�P�@�V�p�G9X� Hold this pose for at least 15 seconds www.smithpic.co.uk. The routines for sports injuries have been designed for injury prevention and/or injury rehabilitation. When he’d reached 1000, they knew they had traveled a mile. 5-Minute Stretching Routine Instructions. The Myrtl Routine was developed by coach Jay Johnson and it is one of the best routines to strengthen the hip muscles. Z�Ï��`BB��!�XC1|*�Їk�bz�)|�>�"�O��-h�������:iR Stretching & Flexibility 2. 0000004546 00000 n I look forward to hearing which dynamic stretching exercises you add to your warm up. 2.Gluteal stretch: Lie on your back with your knees bent and … Dynamic stretching is most effective when it's sport-specific. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch … STRETCHING 1 2 3 4 5 6 1 1 hamstring (straight knee) Lie supine with your right leg straight (opposite leg is bent to support lower back). • Hold each stretch for … As many athletes have tight hips, hamstrings, and shoulders, this sequence brings length to those areas, which also helps relieve lower back tension and helps to prevent injuries. Follow these 7 moves for the ultimate early-morning stretch routine. One of the greatest misconceptions about exercise and running is that one must stretch before hitting the roads. Dynamic Stretching: A Warm-up Routine to Reduce Injury and Improve Performance. 0000004187 00000 n This full body stretching routine pdf will stretch you entire body, prevent sore muscles, and speed up your recovery. have questions regarding the exercises, consult your physical therapist. 0000013255 00000 n • Keep everything tight: – Must be in control. You should feel a deep stretch in your hamstrings. Watch the video above for Copeland’s stretching routine for runners, and get the details on each move below. 0000013894 00000 n Jane works with ActionAid to enhance your running experience however we cannot be held responsible for any injuries you may have. %PDF-1.3 Hold for about 30 seconds and then switch legs. %��������� Why Runners Need Yoga Running carries a high risk of injury Running is a repetitive sport that overuses a relatively small number of muscles Many running injuries are due to overuse and avoidable Running exacerbates effects of sitting for prolonged hours Overused muscles become tight and contribute to musculoskeletal imbalances Yoga helps restore the body to balance & symmetry , 2010 Maybe you 've heard that stretching before a run • Keep everything tight: – must be control. Muscle soreness. to ensure that this program is safe and effective for you, it be! 7 moves for the tissue to relax or sharp of you until stretch is felt in,! 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