Stretch Routine after Running, Walking, Hiking

Sharon Rekieta, Fitness Director - 8th June 2012

Quad: For the front of the thigh; hold your ankle and pull your foot back towards your glutes. Tuck the pelvis forward while gently pulling the leg back — the push/pull should bring the leg perpendicular to the hip. Pull the knee down towards the ground while holding the position — the knee will not actually go anywhere, but the engagement will give a much deeper stretch.

Calf: Step one foot back and press the heel into the ground. Make sure the toes of the back foot are pointing straight ahead and not on a diagonal. While continuing to press the back heel into the ground, gently lunge into the front leg to increase the stretch in the middle of the calf of the back leg.

Hamstrings: For the back of the thigh; step one foot in front of the other and lift the toes. Bend the back leg and shift your weight backwards. Gently pull your body forward and down towards the front thigh with your hands resting lightly on your thigh for support.

Quad Stretch

Calf Stretch

Hamstring Stretch

Remember — all stretches must be held for a minimum of 20 seconds. Longer is fine but holding for less than 20 seconds does not give the muscle enough time to relax and lengthen into the stretch.