Hi my name is Michael Quebec and today's subject is how to stretch after a run. After a run you are pretty warm and so the risk of injury for stretching isn't quite as much, but it's always still a good idea to take it slow and easy. Working the way from the bottoms up in which case I'll start with the calves. I'll have my back straight, I'll have the back heel flat. I'm going to go ahead and lunge forward with my chest stretching out that calf. Switching that to the other side, it's a good idea to hold these stretches fifteen seconds or more. Now I'm going to stretch my hamstrings and my glutes all at once. Feet wide, take a deep breath in, lifting up, breathing out, reaching forward. You'll notice I'm holding it, I'm not bouncing. From there lifting up, grab that ankle one side hold that for fifteen seconds. Take a deep breath in, lifting up. That ankle fifteen seconds. So I've stretched out my legs though you might not know it but you are working your other body parts sometimes while you are running. If you've pumped your arms, you might get a little stiff in your upper body as well. Plus running is a high impact endeavor so, it's always a good idea to stretch your upper body. I'm just going to reach up, clasping the hands, tilting to one side, stretching out my lats, the other side. Rounding out the upper back, keeping the lower back straight, collapsing the chest in, head into my arms, and I also stretch out my upper body as well. However the most important parts to stretch when you are running are of course your lower body, your legs. So once again to reiterate, calves, hamstrings, and glutes. Holding them steady, fifteen seconds each side. And that is how to stretch after a run.
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