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Post Run Stretches - Couch Edition

We don't know about you, but all of this has given us a push to up our outdoor running game. Whether you've been a runner all along or are hitting the pavement for the first time, make sure you're stretching! North Station manager Jeremy McCabe lays out a simple but effective routine below. Make sure you're hydrating and keeping a safe distance from others no matter where you're running!

 

1. Couch Stretch - Quadriceps/Hip Flexors 

  1. Bend your right knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward.
  2. Keep your right thigh in line with your body.
  3. Place your left foot in front, aligning your knee above your ankle.
  4. Engage your core and glute muscles.
  5. Keep your hips square.
  6. Hold for at least 45 seconds
  7. Switch sides.

 

2. Single Leg Hamstring Stretch - Hamstrings

  1. Stand up straight with one foot resting on your couch or chair
  2. Keep your knee straight.
  3. Reach towards foot with 1 or both arms
  4. Keep your back straight
  5. Hold for at least 45 seconds
  6. Switch Sides

3. Calf Stretch

  1. Stand roughly a foot away from your couch/wall.
  2. Place the ball of your right foot against the couch wall while your heel remains on the ground.
  3. Slowly and gently lean into the stretch while keeping your knee straight.
  4. Hold this for at least 45 seconds
  5. Switch sides

4. Seated Piriformis Stretch

  1. Sit at the edge of the couch with your feet flat on the floor.
  2. Place your right ankle on your left thigh close to the knee.
  3. Sit up tall and straight
  4. Hold for at least 45 seconds
  5. Switch sides

5. Child's Pose

  1. Begin in a kneeling position with knees slightly apart.
  2. Crawl your hands forward, your arms long and in front of you.
  3. Allow your torso to relax onto your thighs.
  4. Breathe here and hold for at least 60 seconds



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