ExerciseHow to stretch after a run

Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.

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Performing stretching exercises after a run will help you cool down gradually and improve your flexibility.

These stretches are best done after exercising, when your muscles are warm and more elastic.

Breathe deeply and regularly during the stretches. Aim to stretch to the point of feeling tightness or slight discomfort.

You shouldn't feel any pain when doing these exercises. If you do, stop and seek medical advice.

Hip flexor stretch – hold for 15 seconds

Hip flexor stretch starting positionHip flexor stretch side view

Thigh stretch – hold for 15 seconds

Thigh stretch front viewThigh stretch side view

Tip: place a hand on a wall or bench for balance.

Hamstring stretch – hold for 15 seconds

Hamstring stretch front viewHamstring stretch side view

Iliotibial band (ITB) stretch – hold for 15 seconds

ITB stretch front viewITB stretch side view

Tip: you should feel the stretch along your outer right thigh and hip.

Calf stretch – hold for 15 seconds

Calf stretch front viewCalf stretch side view

Tip: You should feel the stretch at the back of your left leg, below the knee.

Lower back stretch – hold for 15 seconds

Lower back stretch

Buttock stretch – hold for 15 seconds

Buttock stretch

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Page last reviewed: 22/11/2017
Next review due: 22/11/2020