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Lliswerry Runners *Newport's Friendly Running Club*

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Stretching Routine

Printable Version

Stretching Routine

The following is a list of the stretches demonstrated by Josie Adams on 31st Oct. to help reach peak performnce and avoid injury.

Please use this as a memory jogger.

Remember the advice given by Josie: don't overstretch. If it starts to hurt or the muscles start to shake, you are probably overstreteching. If in doubt don't risk injuring yourself.

Each stretch is described for one side only. It should last ~10 seconds and there should be 10 repetitions done on both sides.

Ideally these can be done 2 hrs before a race and within 30 mins of finishing a training session. Concentrate on those areas which normally feel stiff after exercise.

(1)Neck & Shoulders

Gentle stretch of the neck laterally to left pulling right shoulder down in opposite direction.

(2)Neck & Shoulders

Gentle rotation of the head to left then tilt down pulling right shoulder in opposite direction.

(3)Shoulder/Arm

Reach across right with the left arm. Hold elbow with right hand. Gently apply stretch (a) at chest level (b) at shoulder level (c) at chin level

(4)Arm/Chest

Stand arm's length from wall with wall on right side. Place right hand on wall and twist body and left shoulder away from wall, gently applying stretch across chest. Three different positions: (a) chest level (b) at shoulder level (c) at chin level

(5)Back

Back on the floor, bend and lift knees, clutch knees with hands gently stretching back. Take care of back when lowering knees between repetitions.

(6)Back (Cobra)

Front, including thighs on floor. Hands on floor and raise up gently.

(7)Glutes

Back on floor, left leg crossed with foot resting above knee of right leg. Lift right leg and if necessary bend at knee to give gentle stretch of Glutes on left side.

(8)Glutes

Sit on floor. Cross left leg over right with left foot on floor next to right knee. Left out to the side Twist gently left to feel extension in right Glute.

Repeat this but place left hand behind back for more rotation & more extension.

(9)Hamstrings

Standing up, cross left leg over right,both feet on the ground side by side. Gently bend from the hips to feel the hamstring stretch in the right leg. Care when bending. Do not bend from the lower back.

Can be repeated by twisting the body left then undertaking the bend for all repetitions. Repeat again by twisting the body right before stretching.

(10)Hamstrings

Sitting with legs stright, bend left leg placing foor inside right knee. Bend forward gentl;y & carefully from the hips to feel the hamstring stretch in the right leg.

(11)Groin

Sitting, feet together, apply gentle pressure with arms on inside of both knees.

(12)Abdomen and Inner Thigh

Standing, step out with left foot. Twist right to feela gentle stretch in the abdomen and inner thigh.

(13)Calfs

Stand facing a wall. Straight left leg, bent right leg placed nearer the wall. Lean forward feeling extension of calf on left side.

(14)Calfs

Same as (13) but with bent back leg. Can be increased by placing front foot behind heel of back foot.

(15)Calfs & Feet

Sit on floor, legs out, socks & shoes off! Gently pull each toe towards you in turn stretching foot.