Reach for the skies! I mean, your toes.
In response to some questions from the Marquette running group, I’ve written out the stretching routine I adopted as part of my holistic view of health. I complete the circuits in the morning, coupled with meditation/prayer, and some nights before bed. The practice helps me wake up and take a deep breath before stresses of the day sneak in.
Disclaimer: This is what works for me, but feel free to adopt your own routine.
I complete each circuit 2–3 times, depending on where I feel discomfort, holding each pose for 15–20 seconds. If you don’t want to practice your counting for each stretch, this interval timer allows you to create a routine with subtle alarms to change poses.
Before stretching, I begin with several minutes of foam rolling. Not familiar this foam I’m referring to and why people are rolling on it? Here’s your guide.
Circuit #1
- Child’s pose
- Hip stretch, one side
- Hip stretch, other side
Circuit #2
- Downward dog calf stretch, one leg
- Downward dog calf stretch, other leg
- Pigeon pose, one leg
- Pigeon pose, other leg
Circuit #3
- Butterfly stretch
- Sitting hamstring stretch, one leg
- Sitting hamstring stretch, other leg
Circuit #4
- Piriformis stretch, one leg
- Piriformis stretch, other leg
- Happy baby stretch (my favorite, makes you smile)
Circuit #5
- Standing quad stretch, one leg
- Standing quad stretch, other leg
- Side stretch, one side
- Side stretch, other side
Happy stretching!
What stretches or progressions work for you? Leave a note or connect with me on Twitter and I will share your thoughts/suggestions.
