Post Run Stretching
Pulled from the internet and collected here in a sensible order with a timer.
Start BackAdductors
Stand with legs wide apart, lean to one side while bending the knee of that side. Hold for 30 seconds, feeling the stretch in the inner thigh.
2 sets
Calf
Stand with one foot behind the other, bend the front knee forward, keeping the back leg straight. Hold for 30 seconds, feeling the stretch from the back of the knee down to the ankle.
2 sets
Quadriceps
Stand upright, pull one leg behind you, and tuck your pelvis. Hold for 30 seconds, feeling the stretch from hip to knee.
2 sets
Iliotibial band
Stand near a wall, cross one ankle behind the other, lean sideways with the same side arm, reaching overhead. Hold for 30 seconds, feeling the stretch in the outer thigh.
2 sets
Hamstrings
Sit on the ground, extend one leg, tuck the other leg into your thigh, lean forward towards your toes. Hold for 60 seconds, feeling the stretch from knee to buttocks.
2 sets
Butterfly stretch
Sit on the ground with the soles of your feet together and knees bent outwards, hold your feet or ankles with your hands, gently press your knees towards the ground. Hold for 30 seconds, feeling the stretch in your inner thighs.
1 set
Piriformis and glutes
Lie on your back, cross one ankle over the opposite knee, grab behind the knee, and pull towards your chest. Hold for 30 seconds, feeling the stretch in the back of the thigh and buttocks.
2 sets
Lower back
Lie on your back, pull both knees towards your chest. Hold for 30 seconds, feeling the stretch in your lower back.
1 set
Spine
Lie on your back, bend one knee towards your chest, and let it fall across the opposite side of your body. Hold for 30 seconds, feeling the stretch in your spine.
2 sets