How to do it right: Standing ‘reach distance’ away, latch on to a high surface such as a bench or branch, if you’re outdoors. Slowly extend down to feel the stretch along your back. Hold for 30 seconds and repeat 3 times.
Muscles targeted: This stretch targets the upper back, shoulders and arms, as well as reaching the buttocks and hamstrings.
Benefits: Reduces tension build-up in the upper and lower back, neck, shoulders and buttocks. A great stretch for increasing flexibility and strengthening your back.
2 Stretching the glutes, buttocks and piriformis muscles
How to do it right: Lie on your back, knees bent, feet flat on the floor. Cross your right leg over your left thigh. Grab the back of your left thigh with both hands, pull the leg towards your chest. Hold for 30 seconds. Repeat x3 each side. Now try it standing. Lift leg across the knee, slowly bend your supporting leg until you feel a slight buttock stretch. Reps as above.
Muscles targeted: This back stretch targets the glutes, buttocks and piriformis muscles and will help with your lower back muscles, too.
Benefits: Helps loosen tight muscles after running and reduces tensions creeping further up the back. By easing muscle tightness here, you’ll reduce the risk of sciatica or back spasms.
3 Stretching your hamstrings
How to do it right: Lie on your back, knees bent, feet flat on the floor. Lift your left leg up and grasp the back of your left thigh with both hands. Pull leg towards your chest. Hold for 30 seconds. Repeat x3 each side. Outdoors, use a bench or branch to perch your leg, slightly bent. Keep your spine neutral, your foot flexed. Lean forward, placing hands on your raised leg. Stick to your comfort zone.
Muscles targeted: This back stretch targets your hamstrings to increase your flexibility and will help to keep your lower back muscles supple, too.
Benefits: Relieves tight hamstrings. Keeping them loose helps avoid strains and muscle tears in the lower back. Flexible hamstrings keep the pelvis stable and improve hip mobility, heading off risk of lower-back pain.
4 Stretching your hip flexors
How to do it right: Kneel on one leg, with your back leg straight. Avoid sticking out your buttock or arching your back. Slowly bend your front leg, shifting weight forward till you stretch the front of your right hip joint. Hold 10-60 seconds. Repeat x3 each side.
Muscles Targeted: This back stretch targets your hip flexors, which can be prone to injury, and will also help elongate your lower back.
Benefits: Hip flexors connect the lower back, hips and groin. Running can tighten this area by shortening muscles, so stretch it after running to counteract that. Helps reduce injury risk and lower-back spasms caused by tight hip flexors, and maintains flexibility and strength.
