For most runners, tight hips, hamstrings, or a lower back go hand in hand. Of course you should never skip the stretching session after a run [1], but here are three essential lower-body stretches you should do every day — even on the days you don't run.
Open Lizard
What it stretches: sides of the hips and hip flexors
How to do it:
- Come into a lunge position with the right foot forward and the left leg extended behind you, toes relaxed. Make sure there's enough distance between your feet so your front knee is at a 90-degree angle. Lower your hands to the floor to the left of your right foot.
- Keep your front foot where it is and slowly lower your right knee outward, so you're resting on the outside of your right flexed foot. Keep your arms straight, pressing your chest forward just like in Upward Facing Dog; this will help encourage your hips to lower, increasing the stretch.
- Gaze forward and enjoy Open Lizard [2] for 30 seconds, and then switch sides.
Toe Breaker Pose
What it stretches: feet, calves, quads, and triceps
How to do it:
- Kneel on a mat or carpet. Tuck your toes toward your knees, and slowly lower your pelvis to your heels.
- After 30 seconds, sit up, separate your feet slightly, point your toes away from your knees, and sit back down between your heels to stretch the tops of your feet. Stay here or walk your hands behind you, lowering your back toward the floor, lying all the way down if you can to stretch your quads in Hero pose [3].
Seated Straddle
What it stretches: lower back, shoulders, and hamstrings
How to do it:
- Sit on the floor with your legs in a straddle position with about three to four feet between your heels. Make sure your toes and knees are pointing straight up. Sit with a tall spine, extending the crown of your head away from your hips.
- Stay here if this is enough for your hamstrings, or slowly fold forward at your hips, pressing your belly button and chest forward to prevent your back from rounding. Either support the weight of your torso with your hands on your legs or feet, or rest them out in front of you.
- Hold for 30 seconds, and then for a variation, walk your hands over to the right side, folding over that leg, further stretching the right hamstring. After 30 seconds or so, walk your hands and torso over to the left side.