Post-Run 2

Instructions

• Start from a standing position with your feet hip-width apart.
• Bend one knee and bring your heel towards your glutes.
• Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
• Keep your knees together and your hips aligned.

Tips

• Engage your core to maintain balance.
• Keep your standing leg slightly bent to avoid locking the knee.
• Avoid arching your back or leaning forward.

Modifications

• Use a wall or chair for balance support if needed.
• If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
• Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

Abdomen, Ankles, Feet, Hips, Knees, Lower Back, Psoas, Quadriceps, Shins

Instructions

• Start from a standing position with your feet wide and your toes pointed forward.
• Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
• Relax your head, neck, and arms and try to place your palms on the floor.

Tips

• Focus on lengthening your spine as you fold forward.
• Keep your legs straight but not locked.
• To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

• If you can't reach the floor, place your hands on your shins or blocks.

Benefits

Calves, Groin, Hamstrings, Hips, Lower Back

Instructions

• Start from a standing position facing a wall, about an arm's length away.
• Place your hands on the wall at shoulder height and shoulder-width apart.
• Step one foot back, keeping your toes pointing forward and your heel on the ground.
• Bend your front knee while keeping your back leg straight and push into the wall to deepen the stretch.

Modifications

• If the stretch is too intense, move your back foot slightly closer to the wall.

Benefits

Ankles, Calves, Feet, Hamstrings

Instructions

• Start from a standing position with your feet wide apart.
• Shift your weight to one side, bending your knee and keeping your other leg straight.
• Place your hands on the floor and lower your hips until you feel a stretch in your inner thigh.
• Rotate the foot on your straight leg so your heel is on the ground and your toes are pointed out.

Tips

• Lift your chest and keep your back straight.

Modifications

• If the stretch is too intense, don't lower your hips as much.
• Use a chair or wall for balance support if needed.

Benefits

Calves, Groin, Hamstrings, Hips

Instructions

• Start from a kneeling position with your arms at your sides.
• Step forward with one leg, placing your foot flat on the floor in front of you.
• Push your hips forward and raise your arms overhead.
• Lift your chest and reach toward the ceiling.

Tips

• Keep your front knee stable and align it directly above your ankle.
• Engage your back leg, pressing the top of your foot into the floor.
• Keep your torso upright and avoid arching your lower back.

Modifications

• For less intensity, keep your hands on your front thigh.
• Place a towel or cushion under your back knee for support.
• Hold onto a wall or chair for balance if needed.

Benefits

Abdomen, Hips, Lower Back, Psoas, Quadriceps

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Lift one leg straight up towards the ceiling while keeping your other foot flat on the floor.
• Place your hands behind the thigh or calf of your raised leg and gently pull it towards your chest.

Tips

• Keep your hips and lower back pressed into the floor.
• Maintain a slight bend in the knee of your raised leg to avoid hyperextension.

Modifications

• Use a yoga strap or towel looped around your foot if you can't reach your leg.

Benefits

Glutes, Hamstrings, Lower Back

Instructions

• Start lying on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, just above the knee.
• Lift your bottom leg off the floor, bringing your knee towards your chest.
• Reach forward and clasp your hands behind the thigh of your bottom leg.
• Gently pull your leg towards your chest.

Tips

• Keep your head and shoulders relaxed on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If reaching behind your thigh is difficult, use a strap or towel to assist.
• For a gentler stretch, keep your bottom foot on the floor.

Benefits

Glutes, Hips, IT Band, Lower Back