Name: Playbook - Izabela Siuda - Stretching for runners & after a leg day
Uploaded: 2023-11-10T15:38:19.006Z
Duration: 10 min
Description: Stretching for runners & after a leg day

Sstretching exercises after leg and glute workout and also for runners. 

Hip flexor stretches after gym lower body day and jogging. 

Perform stretching regularly to avoid injuries. 

Stretching not only helps you for better mobility but also prevents back, hip ans knee pains and injury.

- Kneel in a split stance one leg forward and your opposite foot back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds
- Repeat on the other side

Forward lunge stretch

- Kneel and grab the top of your left foot and gently pull your heel towards your left buttock.
- Stretch the front of the thigh.
- Repeat on the other side.

Kneeling thigh stretch

- Lie down on your back
- Place your right ankle on your left thigh, just above your knee. Place your hands on your shins.
- Pull your shin towards the chest
- Repeat with the other leg.

Rigure-four stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core

Glute bridge stretch

- Sit on the floor
- Place the soles of your feet together and let your knees drop out to the side.
- Stay in this position
- Extend your legs out straight to give your adductors a break.

Static Inner-Thigh Stretch

- Starting on your knees with a flat back reach your hands out in front of you

Mobility- childs pose

Stretching for runners & after a leg day

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Stretching for runners & after a leg day

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