Stretching Exercises

Who needs to stretch?

Even a slight jog gives your muscles a workout, and many doctors recommend stretching those muscles both before and after exercise. Exercise can shorten a person's muscles, decreasing mobility over time. Stretching keeps the muscles in the body flexible, so that the muscles and joints are at their fullest range of motion.

Most doctors also recommend that you warm up before stretching and running. Muscles respond better to the stress the body puts on them when they've been warmed up. Warming up can be as simple as walking for five to 10 minutes, just enough to get the blood flowing through the body. Here are the some crucial muscle areas for runners and the stretches you need to keep them healthy.

* Quadriceps

Often referred to as your quads, your quadriceps femoris muscle covers most of the front and sides of your thighs. Stretching your quadriceps is extra important if you are running up or down hills.

* Hamstrings

Your hamstrings make up the back part of your thigh, stretching from the hip to the knee.

* Calf

Your calf muscles on the back of your lower legs are a key area to pay attention to after a run. Poor calf stretching can make soreness and injury more likely.

* Iliotibial band

Your body's iliotibial band, or ITB for short, runs on the outside of your thigh between your hip and shin. New runners who push themselves too hard can easily injure this area.

* Piriformis

The piriformis is a muscle in the gluteal region that helps stabilize the hip and pelvis. You use this muscle every time you take a step.

* Psoas

The psoas (pronounced “so-az”) muscle is on the front of your spine and connects the lower back to the upper thigh.

* Gluteal muscles

The body's gluteal muscles, or “glutes” as they are commonly called, make up the buttocks, and play a vital role for runners. Strengthening and stretching your gluteal muscles is important for improving your running performance.

* Spine stretch

Harder running surfaces, like sidewalks, place additional stress on the spine and can cause tightness and pain.

* Lower back

The lower back area is another part of the body that runners should be aware of.

* Groin

Your groin area refers to the part of your body between your stomach and thigh, in the general hip area.

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