Runners Stretch 1 ( Hamstrings and ITB )
Whether you're a runner, spend lots of time on your feet or just tend to have tight hamstrings, this is a fantastic stretch for you. Tight hamstrings can often pull on the pelvis which can add strain to the lower back, so by helping your hamstrings this can be a great relief to your lower back too! While getting in your hamstring stretch we add in resisted ankle mobilisation too, a fantastic complement to running or spending a lot of time on your feet. Especially if you are running in shoes, this mobilisation will help your ankle be free to move and encourage keeping a great full range of motion.
We also stretch the ITB (ILIO TIBAL BAND) which is a thick band that runs from the outside of the hip down to the outside of the knee. Overuse of this muscle is one of the most common things to happen to runners, so i couldn't not give it some love. A foam roller or MVMT release ball will always do a great job of releasing your ITB too!
We finish this targeted stretch with a PNF hamstring stretch, PNF stands for some pretty big words - proprioceptive neuromuscular facilitation. Don't worry though, basically, it just means that this technique challenges the body awareness (proprioception) connections from the brain to the nerves and muscles (neuromuscular) and has proven to facilitate increased range of motion. Basically, a really effective way to stretch!
Fun Fact: Running can actually over lengthen hamstrings too, so instead of stretching this can be helped with strengthening exercises (even though it feels counter intuitive). We cover lots of hamstring strengthening in all of our signature MVMT classes like bridging and quadruped so you are feeling strong AND stretched always! #MVMThasyourback
Feel free to use a towel if you don't have your long band on hand!