Hip Flexor + Quadriceps
Stretching is an important part of any fitness routine and can be particularly beneficial for runners. It’s best to stretch warm muscles so make sure you include stretching as part of your post-run cool down. Whether or not you’re a runner stretching helps to improve your range of motion and increase muscle coordination.
Hip Flexor & Quadriceps Stretch
Runners cannot avoid working their quadriceps and hip flexors (the muscles in front of the hips and thighs which you use every time you lift your knees), and so it is important to keep these muscles stretched and loose.
Kneel on the mat. Take a large stride forward with your left foot.
Keep your left knee above your left ankle and ensure your hips are square to the wall in front of you. Your right knee should be slightly behind your right hip. Tuck your tailbone under and track your left knee forwards so that you feel a stretch in the front of your right hip.
Rest your hands on your left knee and hold for 30 seconds and then come back slowly and repeat on the other leg.
If you have a large fit ball this exercise can be adapted to give a lovely side stretch at the same time.
Place the ball at the side of your left hip and place your left hand on the ball for balance (ensure the ball is always on the same side as your front leg). Reach your right arm up to the ceiling and take a side bend towards the ball to deepen the stretch in the right hip flexor.
Repeat on the other side.
Before starting our Runner To The Core series, you need to ensure you already have a strong core. Why not work your way through our Pink Lady® Core series?