How to do a Runner's Stretch

"MICHAEL ROSENGART: Hey, guys, we're still working on the cool down here. I'm going to take Ryan into a good runner stretch. Ryan, what I want you to do is go ahead and kneel down on your knee. Perfect. And once we get into this, we're going to try to get your knees underneath your shoulders and then we're going to take your hips. We're going to push your hips forward and we're taking the right hand up towards the ceiling and with your thumb, I want you to feel your thumb is reaching back for your right heel. And then we're going to inhale. On the exhale, slide the hips forward a little bit. You're going to feel a good stretch through your hip flexors and also into your quadriceps. Ryan, take another deep breath in, exhale, pull your belly button towards your spine. Good. And now I want you to bring your hand down for a minute. We're going to extend this stretch by tucking the back toes under, straightening this right knee, we're going to get the knee off the ground. We're going to inhale and reach forward and back again with the right hand. And then push the hips forward again. Now, this is really opening up not only his ribcage and his right shoulder, it's going to open up his hip flexor and also, it helps stretch out his calf. Good. Take a deep breath in and then slowly rescind by coming forward and then go ahead and kneel down. Okay. And we got one more stretch after this."