Post-Run 3

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Step forward with one foot, then bend your opposite leg to lower your hips down and back.
• Keep your back foot flat on the floor and keep your front leg straight, lifting your toes to balance on your front heel.
• Hinge at your hips, reaching forward with your opposite hand to grab your foot and placing your other hand behind your back.

Tips

• Keep your back straight and avoid rounding your spine.
• Keep both of your feet pointing forward.

Benefits

Ankles, Calves, Feet

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 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 wider than shoulder-width apart and your arms at your sides.
• Reach one arm overhead and place your opposite hand on your thigh.
• Gently bend your torso to the side, extending your arm overhead.

Tips

• Maintain length in your spine throughout the movement.
• Engage your core to support your lower back.
• Breathe deeply and steadily to enhance the stretch.

Modifications

• For less intensity, keep your bend shallower or place your hand on your thigh for support.
• Perform the stretch near a wall for added balance if needed.

Benefits

Abdomen, Lats, Lower Back, Obliques, Spine

Instructions

• Start from a standing position with your feet hip-width apart and your arms at your sides.
• Cross one foot over the other, then slowly bend forward from your hips, lowering your upper body towards your legs.
• Let your arms hang down and try to touch the floor with your hands.

Tips

• Keep your weight evenly distributed between both feet.
• Keep your spine long and avoid rounding your back.
• Relax your neck and let your head hang.

Modifications

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

Benefits

Hamstrings, Hips, Lower Back

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 on your hands and knees in a tabletop position.
• Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
• Push your chest toward your thighs and your heels toward the floor.

Tips

• Relax your shoulders and let your head hang between your arms.
• Distribute your weight evenly between your hands and feet.
• Keep a slight bend in your knees to avoid hyperextension

Modifications

• For less intensity, bend your knees more or place your hands on the edge of a chair.
• To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

Calves, Glutes, Hamstrings, Lower Back, Shoulders

Instructions

• Start on your hands and knees in a tabletop position.
• Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
• Extend your other leg straight back behind you while keeping your hips square to the floor.
• Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

• Keep your hips level and avoid leaning to one side.

Modifications

• Place a folded blanket or block under the hip of the bent leg for support.
• If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band, Lower Back, Psoas

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend one leg and place the sole of your foot against your opposite inner thigh.
• Sit tall and lengthen your spine, then lean forward from your hips to reach out and grab your extended foot.

Tips

• Focus on hinging at the hips rather than rounding your back.
• Keep your extended leg straight and your foot flexed, but be careful not to lock your knees.

Modifications

• If you can't reach your foot, use a yoga strap or towel looped around your foot.
• For less intensity, bend your extended leg slightly.

Benefits

Calves, Glutes, Groin, Hamstrings, Lower Back

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Hold your feet with your hands and gently press your knees towards the floor.

Tips

• Pull your feet up and push your knees down with your elbows to deepen the stretch.
• Keep your back straight and avoid rounding your spine.

Modifications

• If your knees are high off the ground, place cushions under your thighs for support.
• Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Groin, Hips

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Cross one leg over the other, placing your foot on the floor outside of your opposite thigh, then bend your bottom knee to bring your foot toward your opposite hip.
• Rotate your torso and place your elbow on the outside of your top knee and your other hand behind you for support.
• Continue to rotate your torso and turn your head to look behind you.

Tips

• Lengthen your spine and keep your back straight.

Benefits

Glutes, Hips, IT Band, Lower Back, Spine