Post Run Cooldown Stretches for Runners (5 Stretches), by Dr. Christina - The Picky PT on YouTube. 1 min 49 s.
- Video length
- 1 min 49 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 6
What you need
Steps
Start standing tall. Reach both arms overhead, lengthen through your spine, then fold forward and let your hands hang toward the floor.
Step your right foot back into a long lunge. Sink your hips forward until you feel a stretch in the front of your right hip and thigh.
Repeat the same long lunge on the left side so both hip flexors and quads get the same stretch.
From a low position, press your hips down and lift your chest into cobra pose. Keep your shoulders relaxed and breathe.
Push back into downward dog with hands and feet on the floor. Pedal your heels toward the ground to stretch your calves and hamstrings.
Roll up slowly through your spine to standing and finish with one last overhead reach to close the flow.
Tips and common mistakes
Do the routine straight after your run while muscles are warm, not hours later.
Always repeat a stretch on the other side so the two sides stay balanced.
Breathe steadily and ease into each stretch. Stop if you feel sharp pain.
If you have an injury or a health condition, check with a doctor before starting a new routine.
Questions
How long should I hold each stretch?
Hold each position for about 20 to 30 seconds and breathe slowly. The whole flow takes around 10 minutes.
Can I do this routine on rest days?
Yes, but it works best right after a run when your muscles are warm. On rest days, warm up with a short walk first.
What if I cannot reach the floor in downward dog?
Bend your knees or place your hands on a chair or block. Keep your back long rather than forcing your heels down.
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.
