Pictures of Stretch Exercises

For a discussion of stretching, read my stretching page. Remember the cardinal rule of stretching: You should feel no pain, that is, don't stretch so hard that you injure yourself! It's OK to feel stiffness while you stretch, but not pain as in "injury". When you stretch, hold each position for 10 - 20 seconds and then relax. Repeat as many times as you'd like. However, don't do a lot of stretching before a race, because the stretching will sap your strength. Be gentle with your muscles if you stretch before you run, because your muscles are cold.

Note: One stretch that I do is not illustrated in this page. The stretch is called the "furniture lift", and it strengthens your legs. With your running shoes on, place your toe under the edge of a sofa or heavy chair and lift up with your toe as if you were attempting to move the furniture. The purpose is not to actually move the furniture but to put stress on your shins. Hold the stress for 10-20 seconds and then relax. Repeat using the other toe, and repeat the sequence several times.

	Both calves		Right calf		Left calf		One Soleus
	Other soleus		Left quad		Right quad		Left ham
	Right ham		Right ITB, slight lean to left		Left ITB, slight lean to right		Left buttock, pull knee to right
	Right buttock, pull knee to left		Inner thigh & knees		Outer thigh & knees		Toe press, knees & anterior muscles
	Other toe press, knees & anterior muscles		Leg lift, left quad		Leg lift, right quad		Situp up, arms straight
	Situp down, arms straight		Relax back		Lower back, pull both knees on chest		Lower back, pull knee, raise head
	Lower back, pull other knee, raise head

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