All runners know they need to do more stretching if they want to continue to hit the pavement however, those typical stretches we all have done like the toe touch, the quad stretch and the calf stretch are simply not cutting it anymore.
It’s time to start doing things more efficiently which is why I’m excited to show you my top 3 stretches to ensure you’re always ready for your next run.
For all you runners, the two most important joints are the hips and ankles. If either of these are not working optimally, pain and injury are eventually going to make an appearance, not just in these areas…but also the knees. The beauty of the exercises I show you above, is that you can do them every single day. No equipment is needed so there’s no excuse!
HOW TO PROGRAM: SIDE LYING HIP CAR
Just like with strength training and cardiovascular training, we have to continue to progress with our stretching. For the Side Lying Hip CARs, stick with 3 reps each direction, each leg for a few weeks. Once you feel like you’ve gotten the hang of it, start trying to increase your ranges a little bit and increase your reps to 5 reps.
HOW TO PROGRAM: 90/90 TO BEAR POST TRANSFERS
For the 90/90 to Bear Pose Transfers, start out with 3 reps each side for the first few weeks. Work on trying to get those knees wider and wider without losing your posture. After a few weeks progress to 5 reps and then eventually 10 reps each way going super slow.
HOW TO PROGRAM: LOCKED LEG ANKLE CAR
Lastly, for the Locked Leg Ankle CARs, stick with 3 reps at each level and then 3 full circle each way for each ankle for the first couple of weeks. Slowly start increasing the reps to 5/5 and then eventually get to 10/10 for each leg.
BULLETPROOF YOUR BODY
For even more of my favorite mobility exercises to bulletproof your body, click the link below where you can get my 3 must-have mobility moves for free. Once you try them, you’ll see why they’re my all-time favorite.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field. He's coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. CLICK HERE to learn more.
Certifications:
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified
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