No place to sit down? No problem.
Sep 17, 2019After an exhausting run or race, it’s understandable why we’re tempted to sit or lie down. But getting off your feet too soon could cause muscles and tendons to tighten up, says4 Glute Stretches You Should Do Every Day A better recovery plan is to immediately hydrate and refuel and then perform some stretches to increase elasticity and reduce stiffness, so we worked with Ramsey to create a quick, five-move routine that you can perform standing up, immediately following your run or race.
. Ramsey recommends doing each in a dynamic manner: Hold for one to two seconds ; release momentarily; then stretch again. Do a total of 20 reps.Stand tall with arms by your side. Lift right leg straight up and reach for toes with left fingers. Repeat with left leg reaching for left toes with right fingers. You should feel a stretch along the backs of legs. Continue to alternate.Stand facing a wall, tree, or some similar structure for support with left foot forward and both hands flat against a wall, arms fully extended. Keeping both heels on ground, lean forward with left knee tracking over left toes. Make sure both feet are facing forward. Hold for one to two counts, then repeat. After 20 reps, repeat on left leg.From standing, cross your right ankle just above your left knee. Keep a micro-bend in left knee and send hips back to increase the stretch. Hold onto a friend or a tree for balance if necessary. If comfortable, gently push down on your right knee. Repeat on other leg.
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