Stretch List

Pre-Run Stretch List:

1 - Scissor Arms (Shoulders) - move arms across the body, alternating right over left - pause to pinch shoulder blades together on backswing - 8-10 repetitions.

2 - Reach Across (Triceps & Shoulders) - move arm across your body - use opposite forearm to hold arm in place behind the elbow and stretch - each arm twice, hold for 10 seconds.

3 - Good Morning Stretch (Abs & Arms) - stand straight with feet hip-width apart - stretch arms fully-extended above your head, drop your shoulders away from your ears - slightly lean back under control to stretch your back and hold - hold for 10 seconds, 2 repetitions.

4 - Sitting Hamstring Stretch (Hamstring) - sit upright with one leg fully extended and the other bent with the foot against the inner thigh (not the hurdle stretch) - reach toward toes and bend torso until you feel and stretch, then hold - hold for 10-15 seconds, 3 repetitions with each leg.

5 - Seated Butterfly Stretch (Groin) - sit upright with back straight - bring feet together toward groin and move knees outward - lean forward and hold elbows on knees to feel stretch - hold for 10 seconds, 3 repetitions.

6 - Sitting Hip Twist (Hip & Back) - sit with one leg straight and the other bent with the foot across the straight leg - use the opposite elbow as resistance against the bent knee until you feel a stretch in your
hip - hold for 10 seconds, 2 repetitions with each leg.

7 - Piriformis Stretch (Butt & Hip) - lie on your back and cross one leg with ankle on knee of opposite leg - use hands to grasp the leg underneath and pull toward your chest until you feel a stretch in your hip and butt - hold for 10 seconds, 2 repetitions with each leg.

8 - Step Behind Stretch (IT Band/Hip) - stand straight and step the left leg behind the right leg - shift your weight to your right leg and straighten the knee on that leg to feel hip stretch - hold stretch for 10 seconds, 2 repetitions with each leg.

9 - Kick Your Butt (Quadriceps) - find something to rest your hand on to keep your balance - kick right leg backward and grab foot with right hand - hold foot with heel against your butt - stand straight and lean forward to intensify stretch - hold for 10 seconds, 3 repetitions with each leg.

10 - Gastroc Stretch/Wall Pushup (Calf) - arms extended with hands against wall, feet shoulder-width apart, heels flat - move right leg halfway between the wall and your left leg (we are stretching the back leg) - push against the wall and lean forward to intensify the stretch - hold for 10 seconds, 2 repetitions with each leg.

11 - Soleus Stretch/Wall Pushup with Bent Knees (Calf) - arms extended with hands against wall, feet shoulder-width apart, heels flat - move right leg halfway between the wall and your left leg (we are stretching the back leg) - once in position, bend knees to stretch the lower calf - push against the wall and lean forward to intensify the stretch - hold for 10 seconds, 2 repetitions with each leg.

12 - Toe Crunch (Calf & Shin) - find a wall, curb or something to put your toes up against - bend toes against the wall with heels still on the ground - lean forward with a straight leg until you feel a stretch in the calf, then hold - hold for 10 seconds, 2 repetitions with each leg.