Is there one stretch I can do that hits ev­ery­thing?

Runner's World (UK) - - Coach -

To pre­vent in­jury and pro­mote per­for­mance, you need to do a va­ri­ety of stretches. But if I had to choose one stretch, it would be a lunge with ex­tra move­ments.

HOW TO DO THE LUNGE STRETCH

Place a towel un­der one knee, then lunge for­ward with the other leg, plac­ing your foot flat on the floor in front of you. The knee of this leg should be bent at 90 de­grees and lined up over your an­kle. You should feel a stretch in the up­per ham­string and lower glutes on this side. Pull the foot of your rear leg up to­wards your bum us­ing the hand on that side. Con­tract your glutes to in­crease the stretch in your hip flex­ors and quads. You can also reach up with the arm of the lunged side to deepen the stretch. Hold for 10-20 secs and re­peat on the other side.

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