Running is considered one of the best fitness activities which don’t require any equipment to work with. But after a short or long run if you think you are done with the activity then you are quite wrong. You might suffer from muscle cramp, muscle stiffness, irregular swelling if post-run stretches are not done to relieve your muscle properly.
Stretching after a run is very important. It helps relieve tension and soreness, increases flexibility and helps prevents injury.
Avoid stretching on cold muscles.
Do these Post-Run Stretches after your workout when your muscles are still warm. They will target your quads, calves, glutes, hamstrings and hips.
Standing Quadricep stretch
Three sets of twenty-second's stretch for each leg by holding with your hand.
One leg at a time and taking support of another leg.
Folding your leg till hips with pressure felt in thighs.
Kneeling Hip Flexor Stretch
Three sets of twenty-second's stretch for each leg.
One leg at a time and bending another leg same time.
Take the support of a wall to balance yourself if performing for the first time. Keep your back straight.
Hamstring Stretch
Three sets of twenty-second's stretch for each leg.
One leg at a time and touching feet with both hands.
Knee bend should be avoided. Keep your back straight.
Butterfly Stretch
Three sets of twenty-second's stretch.
Fold both your legs such that each foot sole touches each other.
Flap both your legs like a butterfly flaps its wings.
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