Stretches

1. Runner’s lunge with side stretch

Directions:

• Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
• Bring your opposite arm over your head and lean into the stretch.
• Drop your knee to the ground for a deeper stretch.
• Repeat on the opposite side.

Muscles stretched: Hip flexors, obliques (side abs)

2. Sitting hamstring stretch

Directions:

• Sit on the floor with your legs stretched out in front of you.
• Bend one leg in at the knee.
• Slowly bend forward from hips toward foot of straight leg until you feel slight stretch.
• Hold for 10 to 20 seconds, then repeat on the other side.

Muscles stretched: Hamstrings (back of leg), lower back

3. Triceps stretch

Directions:

• Put one arm overhead, positioning your forearm as close as possible to your upper arm.
• Grasp your elbow overhead with your other hand.
• Pull your elbow back and toward your head.
• Hold stretch for 10-20 seconds, then repeat with opposite arm.

Muscles stretched: Triceps, lats

3. Triceps stretch

Directions:

• Put one arm overhead, positioning your forearm as close as possible to your upper arm.
• Grasp your elbow overhead with your other hand.
• Pull your elbow back and toward your head.
• Hold stretch for 10-20 seconds, then repeat with opposite arm.

Muscles stretched: Triceps, lats

4. Pigeon pose

Directions:

• Cross one knee in front of you while keeping the opposite leg straight behind you.
• Place both hands on the ground in front of you and slowly lower your upper body down as low as possible.
• Hold for 10-20 seconds then switch sides.

Muscles stretched: Hips, glutes, lower back

5. Chest opener stretch

Directions:

• Stand or sit with your back straight and shoulders pulled back.
• Reach behind you and clasp both hands together.
• Bring hands up toward your head as far as possible.
• Hold for 10-20 seconds.

Muscles stretched: Chest, shoulders

6. Runner’s lunge with quad stretch

Directions:

• Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
• Drop your knee to the ground.
• Reach your arm back and grab your foot or ankle and pull forward to stretch.
• Repeat on the opposite side.

Muscles stretched: Hip flexors, quads (front of legs)

7. Twisted arm stretch

Directions:

• Bring your hands out in front and cross your arms, one over the other.
• Twist your hands such that the palms face into each other, trying to create contact with your fingers.
• Hold for 4 counts, unwind your arms, and then repeat on the other side.

Muscles stretched: Lats, shoulders, triceps

8. Downward dog

Directions:

• Lie face down on the ground with your feet hip-width apart and your hands resting next to your lower ribs.
• Keeping your toes and hands on the floor, press your chest up so that your back is straight.
• Squeeze your buttocks (to keep your back from hurting) and pull your shoulders back.
• You may raise slightly above the ground for a deeper yoga stretch.

Muscles stretched: Chest, abs; opens up shoulders, upper back

9. Upward dog

Directions:

• Lie face down on the ground with your feet hip-width apart and your hands resting next to your lower ribs.
• Keeping your toes and hands on the floor, press your chest up so that your back is straight.
• Squeeze your buttocks (to keep your back from hurting) and pull your shoulders back.
• You may raise slightly above the ground for a deeper yoga stretch.

Muscles stretched: Chest, abs; opens up shoulders, upper back

10. Leg over or “Iron Cross” stretch

Directions:

• Lie on your back with your legs straight in front of you.
• Bring one leg straight into the air then bring across your body so it rests on the ground.
• Hold for 10-20 seconds, then repeat on the other side.

Muscles stretched: Side of hips, lower back, middle back

Bonus stretch: Split

Directions:

• Extend your outboard oar onto the water.
• Place one foot on the seat deck.
• As your doubles partner prepares to shove off from the dock, look away.
• As your partner shoves off, maintain one foot in the boat and one foot on the dock.
• As your feet become wider apart, try to see the humor in your situation.

Muscles stretched: Hamstrings, groin