This stretch is one of my favorites. After a long run I find it very effective in relaxing the low back and hips, and in easing the tension in the upper outer thighs. Often, I find my iliotibial band (ITB) so tight after a run that I'm unable to do the outer thigh stretch discussed here right away. I am ready for it, once I do this stretch.
Lie on the floor on your back with both knees flexed and hands behind the back of your head. Place your left upper calf on your right knee and slowly press it toward the floor. Loosen your right hip and allow it to rotate to the left. Continue pushing your right knee with the left leg to the point of a good stretch. Once you can feel a good stretch, hold that position for 15 seconds. Repeat for left leg. Do four sets. As with most stretches, you can gradually increase the duration of the stretch. When it comes to stretches, the more you do the better, but about 60 seconds should do it. Remember to always stay within the limits of stretch. Never push to the point of pain.
Do your stretches after a warm up. Whether you do stretches before a run or not, make sure you do them after your runs. Regular stretches will keep your muscles and tendons flexible making your runs better and injury-free.
More Must Do Anti-Injury Stretches
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