Stretches for running
November20
These are various exercises and stretches I should be doing. Maybe if I put them here, I’ll do them more often?
Psoas Stretch:
Grasp your left foot with your left hand. Lift your leg up so your thigh is parallel to the ground. Hold for two seconds and release. Repeat 10 times on each side.
Mayo Clinic Plantar fasciitis Self Care
Plantar Fascia Stretches from MayoClinic.com
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Work each muscle by contracting the muscle that is its opposite. This relaxes the isolated muscle so it can lengthen. Do the exercise gently and quickly, holding the position for no more than two seconds. Repeat 10 times. Our program only takes 15 minutes and should be done before and after a run. |
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[1] Double-Leg pelvic tilt Works: lower back and buttocks Contract: abdominals and muscles in the front of the hips and thighs How: Lie down on your back with both knees bent. Place your hands behind your knees. Lift your legs toward your chest. Gently assist with your hands; don’t pull. |
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[2] Straight-Leg hamstring Works: back of thighs Contract: front of thighs How: Lie with your nonexercising knee bent and your other leg straight. Place your foot into the loop of a stretching rope. Lift your leg as far as you can. Grasp the ends of the rope with both hands and climb up it, hand over hand, as your leg lifts. |
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[3] Hip Adductors Works: inner thighs Contract: outer thighs, buttocks How: Place one foot inside the loop of a rope. Wrap it around the inside of the ankle. Lock your knee, rotate your leg inward. Extend your leg out to the side of your body, leading with your heel. Complete one set. Repeat leading with your toe. |
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[4] Hip Abductors Works: outer thighs, hips Contract: inner thighs How: Place your foot into the loop of a rope. Wrap it around the outside of your ankle. Rotate the exercising leg outward and the other leg inward slightly. Lock your knee. Extend your leg across the midline of your body, leading with your heel. |
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[5] Quadriceps Works: front of the thighs Contract: buttocks, back of thighs How: Lie on your side with your knees against your chest and your head on the ground. Slide your bottom arm under the thigh of your bottom leg and place your hand around the outside of your foot. Grasp the shin of your upper leg with your upper hand. Move your upper leg back as far as you can. |
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[6] Gluteals Works: lower back, hips, piriformis, buttocks Contract: abs, front of thighs How: Lie with one leg straight and the other bent. Point the toes of your nonexercising leg inward. Lift your bent knee toward the opposite shoulder. Keep your pelvis on the ground, and use your hands for a gentle assist. |
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[7] Hip External Rotators Works: gluteus maximus, external rotators Contract: gluteus minimus, internal rotators How: Place your foot in a rope. Wrap the ends of the rope around the inside of your ankle. Pull the rope under your leg and grasp it with the hand thats on the same side. Rotate your thigh inward, pivoting your lower leg outward and leading with your heel. |
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[8] Hip Internal Rotators Works: internal rotators Contract: external rotators How: Place your foot in a rope. Wrap the ends of the rope around the outside of your ankle. Pull it under your leg and grasp it with the hand on the opposite side. Pivot the lower part of your leg inward, leading with your heel. |
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[9] Trunk Extensors Works: muscles that run from the pelvis to the base of the skull, lower back Contract: abs How: Sit with your back straight, knees bent, and toes pointed slightly up. Tuck your chin and contract your abs to pull your body forward. Grasp the sides of the lower legs to gently assist. |
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[10] Thoracic-lumbar rotators Works: muscles throughout back and sides Contract: abs, obliques, rotators on opposite side How: Sit in a chair with your back straight. Lock your hands behind your head. Rotate in one direction as far as you can go. When you’re loosened up:rotate, hold, and flex your trunk forward, leading toward the ground with your elbow. |
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[11] Soleus Works: muscles in the back of lower legs Contract: front of lower legs How: Sit on the floor with one leg straight and one leg bent. Grasp the bottom of your foot with both hands. Keeping your heel on the floor, raise the foot and bring it toward your body. If you cant reach your foot, use a rope. |
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[12] Achilles Tendon Works: the cord that attaches your heel to your lower leg Contract: front of the lower legs How: Sit on the floor with one leg straight and one leg bent and your heel close to your buttocks. Grasp the bottom of your foot with both hands. Raise the foot up, keeping your heel on the floor. |
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[13] Gastrocnemius Works: calf muscles Contract: muscles in the front of the lower legs How: Sit on the floor with both legs straight. Loop the rope around one foot and grasp the ends of the rope with both hands. Flex your foot, aiming your toes toward your knee while keeping your knee locked. |
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[14] Pectoralis Major Works: chest, shoulders Contract: backs of shoulders How: There are three stages. First: Arms below the belt. Second: Arms shoulder level. Third: Arms above shoulders. Straighten your arms, palms forward. Put your palms together in front of you and then swing both arms behind you. Start with the first position and progress up with each swing. |
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[15] Rhomboid/Rotator Cuff Works: external shoulder rotators and rhomboid major and minor Contract: muscles in the shoulder How: Stand with feet slightly apart and arms at your sides. Lift one arm, with the elbow locked, and raise it across your chest toward the opposite side. Use the other hand to give a gentle assist. Keep your torso still and don’t hike up your shoulder.
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