Enhance your flexibility for your run
With some simple stretches, you could increase your flexibility and hence athletic performance.
By Tommy Yau
National Fitness Manager, Fitness First Singapore
The main purpose of stretching is to increase muscle flexibility. A flexible muscle is capable of exerting a greater force and will not fatigue as easily as one that is not. Further, stretching at any time will increase blood flow to the muscles and can relieve tightness as well as decrease muscle soreness. Improving flexibility increases your range of motion, which allows you to react to the demands of running and working out. Along with increased explosiveness and speed, flexible muscles also decrease your chances of injury and will help in easing some soreness post-workout.
When to Stretch: Stretch both before and after your workout! But, be sure to jog lightly for 5-10 minutes to warm up your muscles before you stretch. Stretching cold muscles can lead to injury, so it is important to warm up first.
What to Stretch: Focus on the muscles you will be using the most. For runners, you should stretch the hamstrings (the back of your thighs), quadriceps (the front of your thighs), calves, hips, and back.
Hamstring Stretch
Benefits:
Increase function and range of motion of the hamstrings/hip extensors
Preparation:
Position yourself as pictured in neutral spine and with one leg elevated.
Movement:
Anteriorly tilt pelvis until first stretch is felt in the hamstrings, hold for 20-30 seconds, and repeat for 2-3 reps.
Abductor / Outer Hip - Straight Leg
Benefits:
Increase function and range of motion of the lateral hip.
Preparation:
Stand as pictured with stretching leg crossed in behind.
Movement:
Laterally flex away from stretching leg until stretch is felt, hold for 20-30 seconds, and repeat for 2-3 reps.
By Tommy Yau
National Fitness Manager, Fitness First Singapore
The main purpose of stretching is to increase muscle flexibility. A flexible muscle is capable of exerting a greater force and will not fatigue as easily as one that is not. Further, stretching at any time will increase blood flow to the muscles and can relieve tightness as well as decrease muscle soreness. Improving flexibility increases your range of motion, which allows you to react to the demands of running and working out. Along with increased explosiveness and speed, flexible muscles also decrease your chances of injury and will help in easing some soreness post-workout.
When to Stretch: Stretch both before and after your workout! But, be sure to jog lightly for 5-10 minutes to warm up your muscles before you stretch. Stretching cold muscles can lead to injury, so it is important to warm up first.
What to Stretch: Focus on the muscles you will be using the most. For runners, you should stretch the hamstrings (the back of your thighs), quadriceps (the front of your thighs), calves, hips, and back.
Hamstring Stretch
Benefits:
Increase function and range of motion of the hamstrings/hip extensors
Preparation:
Position yourself as pictured in neutral spine and with one leg elevated.
Movement:
Anteriorly tilt pelvis until first stretch is felt in the hamstrings, hold for 20-30 seconds, and repeat for 2-3 reps.
Abductor / Outer Hip - Straight Leg
Benefits:
Increase function and range of motion of the lateral hip.
Preparation:
Stand as pictured with stretching leg crossed in behind.
Movement:
Laterally flex away from stretching leg until stretch is felt, hold for 20-30 seconds, and repeat for 2-3 reps.
