Taper time is here and your body might be feeling achy, heavy and a little cranky. It’s important over the next couple weeks to keep your body feeling fresh as you steadily decrease your mileage. It seems like this would automatically be the case since you’re running less but that’s not always true. This is where yoga comes in.
Over the next couple of weeks, make sure you’re getting your flexibility time in. This means dedicating 10 or 15 minutes at least 5 times a week to stretch post-run or post-foam rolling.
Here are some great stretches that are easily to follow, that are relaxing for your body and will help keep your body feeling fresh and energized. Looking for some tips on foam rolling? Here you go!
Try them out and let me know what you think. Cheers & Namaste!
Hamstring Stretch: Extend your right leg up towards the ceiling and place the strap over the ball of your foot. Make sure each hand has a strap. Press the heel up towards the ceiling and lengthen the leg. You will feel a deep stretch in the hamstring.
Inner Hip/Hamstring Stretch: Bring your strap into your right hand. Take your left hand and place it down on your hip. Without lifting the hip, extend the right leg out to the right side. Feel free to place a block along side the right hip if you have one, especially if the leg feels unsupported. Keep the foot active by flexing the foot and bring the right foot towards your ear. You will feel a deep stretch in the inner thigh and also the hamstring.
IT Band Stretch: Bring the right leg back to center. Place both ends of the strap in the left hand and cross the right leg over to the left side. Keep both hips grounded down. You will feel this in your IT band.
Outer Hip/IT Band Stretch: Take the right leg and place the ankle above your left knee on the thigh. Hug your left thigh in towards you by placing your hands around the hamstring or shin. Activate both your feet.
Supine Twist. Take both of your knees and drop them over to the left side. Arms are extended out like a T and both shoulders are down on the ground.