Top 5 Stretches for Joggers

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Jogging is a fun, effective cardio exercise that gets you outside and has numerous health benefits. However, like many forms of cardiovascular exercise, jogging can leave you with sore muscles if you don’t stretch properly. That’s why today I’m going to be providing you with five of the best stretches for joggers.

1 – Seated Hamstring Stretch

The seated hamstring stretch is a simple but effective stretch that enhances the flexibility of your hamstrings and loosens up your legs. To perform the seated hamstring stretch, follow the instructions below:

  1. Sit on the ground with your legs straight out in front of you and your back straight.
  2. Slowly lean forward from the waist, stretch your arms out in front of you and reach towards your toes with your hands while keeping your legs straight at all times.
  3. Once you’ve stretched as far as you can, hold the stretch for 1 minute and then release.

 

2 – Standing Heel To Buttocks Stretch

The standing heel to buttocks stretch is an excellent way to loosen up your quads and prevent painful quadriceps injuries. To perform the standing heel to buttocks stretch, follow the instructions below:

  1. Stand close to a well, bend your left leg, place your left hand on the wall and get your balance.
  2. Grab your left foot with your right hand and slowly lift your left heel towards your buttocks.
  3. Once you’ve got your left heel as close to your buttocks as possible, hold the stretch for 1 minute and then release.
  4. Bend your right leg, place your right hand on the wall and get your balance.
  5. Grab your right foot with your left hand and slowly lift your right heel towards your buttocks.
  6. Once you’ve got your right heel as close to your buttocks as possible, hold the stretch for 1 minute and then release.

3 – Seated Groin Stretch

The seated groin stretch boosts the flexibility of your groin and inner thighs. To perform the seated groin stretch, follow the instructions below:

  1. Sit on the ground with the soles of your feet together, your knees out to the side and your back straight.
  2. Use your elbows to slowly push your knees down towards the ground.
  3. Once your knees are as close to the ground as you can manage, hold the stretch for 1 minute and then release.

 

4 – Bridge Stretch

The bridge stretch is a popular stretch which promotes good posture, can prevent lower back injuries and improve performance in range of fitness disciplines. To perform the bridge stretch, follow the instructions below:

  1. Lie on the ground with your back straight and your arms and legs outstretched.
  2. Bend your elbows and knees, bring your hands in line with your head and your feet close to your butt.
  3. Slowly straighten your elbows and knees, arch your lower back and bring your body off the ground.
  4. Hold the stretch for 1 minute and then release.

5 – Triceps Stretch

The triceps stretch loosens up your arms, back and shoulders. To perform the triceps stretch, follow the instructions below:

  1. Stand up straight with your legs a shoulder width apart.
  2. Bend your left elbow and reach down your upper back with your left hand.
  3. Place your right hand on top of your left elbow, then gently and slowly push down on your left elbow as far as you can manage.
  4. Once you’ve stretched as far as you can, hold the stretch for 1 minute and then release.
  5. Bend your right elbow and reach down your upper back with your right hand.
  6. Place your left hand on top of your right elbow, then gently and slowly push down on your right elbow as far as you can manage.
  7. Once you’ve stretched as far as you can, hold the stretch for 1 minute and then release.

Summary 

Stretching is something many joggers aren’t a fan of. However, if you want to enjoy your runs without experiencing muscle tightness and soreness, you need to be stretching daily. So start practicing all the stretches above every day, aim to improve consistently and keep your muscles supple and pain free.

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Cheers to you and your fitness journey!