Smart Stretches Video Transcript

By Jennifer Pirtle

Stretching increases your flexibility and may prevent injuries. Try these post-run stretches suggested by Diane Proud, a running pro at the Cooper Aerobics Center in Dallas.

1. Lying Hamstring Stretch
Lie on your back. Raise one leg toward the ceiling, keeping it straight using a rope, belt, or resistance cord placed over the arch or middle of your foot. Be aware of your leg position—it changes the feel of the stretch and highlights the areas that need attention. Only stretch to your current range of motion. In order to achieve lengthening benefits, the stretch should be held for 20–30 seconds. Breathe by inhaling through the nose and exhaling through the mouth. Repeat with your other leg.

2. Standing Quadricep Stretch
Stand straight. Bring one foot toward your backside and grab the foot with the same-side hand; keeping your knees aligned, gently pull your foot toward your backside. Stand straight and maintain a normal lumbar curve for best results. Do not try to accentuate the stretch by leaning forward at the waist and pulling the stretched leg behind the opposite knee; at that point you will have crossed into a different stretch in a poor postural position. Repeat with your other leg.

3. Hip and Butt Stretch
Lie on your back with both legs out straight. Take your right leg and place it on the left side of the left knee. Your right foot should be flat on the ground by the left knee. Leading with your left elbow, rotate your upper body to the right as far as you can, going only to your current range of motion. Repeat on the other side.

4. Calf Stretch
The calf is a chronic area of tightness for runners. Stand 3–4 feet away from a wall with one foot in front of the other. Lean forward with the front leg bent and the back leg straight; put your hands on the wall so you’re in a partial push-up position. Keep the heel of the straight leg on the ground to stretch the calf. Switch to the other calf while in the same partial push-up position.