Stretch for safe and healthy runners & bull; hello healthy

Apart from being fun, running or jogging is a healthy sport. As it turns out, stretching after you run is also important, you know. Want to know what stretches are most appropriate for? For you runners, please see the review below.

What are the best types of stretches for runners?

Stretching should be done not only before running, but also after. As your body temperature rises, especially in your muscles, you should ideally stretch for 10-30 seconds with each movement.

When stretching, make sure you also focus on your breathing. In addition, don't force yourself if certain movements make your body hurt, yes.

Following are the types of stretches that are suitable for runners after the activity:

1. Knee hugging pose

Not stretching after you finish running can increase your risk of developing low back pain. In fact, according to National Institute of Neurological Disorders and Stroke , about 80% of adults are prone to experiencing low back pain.

So, to prevent back pain, you can do a hugging knee motion. This pose helps stretch and relax your back muscles. Here's how:

• Lie on the floor, then slowly bend your knees to your chest.
• Hug your calf, slowly pull in, and hold this motion for 30 seconds.

2. Child's Pose

Child's Pose is a type of stretch for runners that is useful for stretching the back and shoulder muscles. Here are the steps:

• Kneel on the floor with your toes back and your buttocks resting on your feet.
• Perform movements such as prostrate with your chest against your knees.
• Stretch your arms above your head. Your arms should be flat and straight on the floor.
• Hold this position for 30 seconds.

3. Stretch your knees hip flexors

The hip flexor is a collection of muscles located between the thigh and torso. If your hip flexors are tight, especially after running, you may experience lower back and lumbar pain.

In order for you to avoid this condition, do the following steps:

• Kneel on your right foot, then position your left leg forward
• Put both hands on the left knee.
• Lean forward slowly
• Hold this position for 30 seconds.

4. Stretch the quadriceps

Quadriceps or quad is a collection of muscles on the front of the thigh. Without a stretch that is good for runners, the quadriceps will become strained and are at risk of causing knee, hip, and back pain.

You can do this movement by:

• Stand straight with your feet parallel to your shoulders.
• Lift and grasp one of your legs against your butt.
• Make sure that your knees are straight towards the floor, then gently lean your hips forward so that your thighs and calves are even closer together.
• Hold this position for 30 seconds.

5. Stretch the hamstring muscles

Another type of stretch for runners is specific to the hamstring muscles, which are the muscles located at the back of the thigh. The hamstrings connect the hip flexors and calves.

The trick is, you sit with your right leg straight, and your left leg bent cross-legged with your palm resting on your thigh. Then, lean over with your back straight.

6. Pose touching toes

This pose is easy enough to do and will make your hamstrings more flexible.

First of all, stand with your feet shoulder width apart. Then, slowly lower your body with your hands touching your toes. Keep your back straight, and hold the position for 30 seconds.

7. Wall-pushing pose

Source: Philips Lifeline

This stretching pose for runners helps calm tense calf muscles. The trick is to place your arms on the wall at shoulder level.

Then, put one foot back. Lean your body forward, and make sure you feel the pull on your calves. Hold this position for 30 seconds.

How? Self-explanatory with examples of movements? Now there is no more reason for you runners to ignore stretching after a run, including cool down movements. Good luck!

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