Runner’s Stretch

An example stretch from The Complete Idiot’s Guide to Stretching, Illustrated by Barbara Templeton and Jamie Templeton

Here’s a stretch you may already know by a different name: “the lunge”. Whatever you call it, this easy exercise is a classic hip opener. Keep your hips free, and as an added benefit, stretch the fronts of your thighs with the Runner’s stretch. As you hold this stretch and inhale, observe your spine lengthen toward the crown of your head.

  1. Find a soft surface, or use a mat or blanket. Move to your hands and knees. Step your right foot forward between your hands, knee over your ankle, your shin straight. Extend your left leg backward, knee raised, toes rolled under so that you are resting on the ball of your foot as you inhale.

    2. Lunge

  2. Hold the lunge for four deep breaths, pressing your left heel back as you inhale. Press your hips toward the floor as you exhale. Gaze forward. You may bend your back knee to work your hip. Protect your vulnerable knees by ensuring that you keep your right knee over your right ankle. Optimally, place your palms on either side of your front foot; if that doesn’t work for you, make fists with your hands.
  3. Move back to your hands and knees, then repeat steps one and two with your left leg forward and right leg back.

You may perform the lunge with your back knee down on a mat or blanket. Place blocks under your hands if you need to raise the floor closer to you.