Strike A Pose - Stretches

You should perform these prior to every run and before all strengthening exercises. Ideally, you should do them every day.

Psoas

Kneel down in a lunge position with your front leg out in front of you at 90 degrees and your back leg out behind you. From here, keep an upright posture, and then slowly lean forwards and rotate away from the hip of the leg which is stretched out behind you. You should feel the stretch in the top of this hip. Once you feel the stretch, pull the back knee gently into the floor for five seconds before relaxing and moving deeper into the stretch. Repeat three to five times.

Rectus Femoris

This stretch should be performed as above but you begin with your back foot on a chair, or ideally on a Swiss ball. Begin from a crouch position with your foot on the chair or ball, and then slowly rise up to the lunge position with the other leg out in front of you. To increase the stretch, pull your belly button inwards slightly and tuck your tailbone under to flatten your lower spine. Once you feel the stretch, gently press into the chair or ball with your foot for five seconds before relaxing and moving further into the stretch. Repeat three to five times.

Lumbar Erectors

Lie flat on your back on the floor. Keep the head and neck relaxed and then pull your knees in towards your chest. As you pull your knees in, concentrate on exhaling to optimise the stretch. When you feel the stretch, gently push against your arms with your legs for five seconds before relaxing and deepening the stretch. Perform this three to five times.
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