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Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh.
Reach toward your ankle. Keep your knee, neck, and back straight.
Feel the stretch in the back of your thigh.
Hold for 30 to 60 seconds. Repeat 2 times.
Kneeling Hip Flexor Stretch
Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee. Place your hands on the front knee for support (if needed). This is the start position of the kneeling hip flexor stretch.
Keeping the torso upright, slowly lean forward until you feel a comfortable stretch through the groin and top of the thigh (rear leg).
Move slowly back and forth 5-10 times, or maintain a hold for 30 seconds.
Straight Leg Wall Calf Stretch
Place both hands on the wall with your arms straight.
Bend your right leg forward and extend your left leg straight behind you.
The toes of both feet should point towards the wall.
Lean towards the wall and push your left heel into the floor.
Hold for 10-30 seconds before repeating with the opposite leg.
Standing Quadricep Stretch
While standing, hold onto a countertop or chair back to assist in balance.
Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
Gently pull on your ankle to bend your knee as far as possible.
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