10 MIN DEEP STRETCH AFTER RUNNING, by Run and Stretch on YouTube. 11 min 58 s.
- Video length
- 11 min 58 s
- Time to do it
- 12 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Sit cross-legged and gently twist your torso to each side, holding briefly to loosen your back and hips.
Open your legs wide, sit tall and pulse your torso forward over each leg to wake up the inner thighs.
Lie on your back or sit and sweep your bent knees side to side like windshield wipers to mobilise your hips.
Sit with one ankle crossed over the opposite knee and lean forward to stretch each glute for about 30 seconds per side.
Sit back on your heels, then lean back slowly to open your quads and the front of your hips.
Move through cat-cow circles, then press into puppy pose and child pose to lengthen your spine and shoulders.
Step into a deep lunge on the right, open the arm and twist, then sink deeper and finish in a half split.
Repeat the deep lunge, arm opening and half split on the left side, holding each for around 30 seconds.
Rock front to back in table top, then settle into pigeon pose on the right, then repeat both on the left.
Finish lying on your back with the soles of your feet together in a butterfly stretch and breathe slowly.
Tips and common mistakes
Breathe steadily and never bounce into a stretch; ease in until you feel tension, not pain.
Skip or shorten any pose that pinches your knees or lower back, such as pigeon or half split.
Hold each stretch for roughly 30 seconds so the muscle has time to relax.
Do this routine while your muscles are still warm, right after your run.
Questions
Do I need a yoga mat?
No. A carpeted floor or a folded towel works fine. A mat just adds grip and comfort.
Can beginners do this routine?
Yes. The poses are beginner friendly, but use cushions under your hips or knees and back off any stretch that hurts.
How often should I stretch after running?
Doing this cool-down after most runs is a simple habit. Keep it gentle and stop if you feel sharp pain.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
