Cool down stretch

You’ve invested the effort in that run or workout and so reward yourself with five minutes of stretching. It will unearth tightness and potential injury prone areas but also allow you a brief moment to reflect on what you’ve achieved.

Static stretches should be limited to once you’ve completed your workout. Start with some static standing stretches and progress to some mat* based developments.

Standing QuadStretch - hold your lower shin (not foot) and stand up tall with knees aligned.

Arms across body and hold it tight to your chest with the other arm.

Place your hand in your Shoulder Blade and stand up straight with eyes ahead. This should be stretch enough targeting your triceps. Apply pressure to elbow if necessary.

Widen your stance and place your elbows inside knees for a Groin stretch. Keep your chest up and eyes ahead. Apply some pressure either way to develop the stretch.

Stand up and cross one leg over the other. Sit down to develop the Glute stretch.

Place one foot just in front of the other and keep this leg straight whilst you lean on the other bent leg. Sit down deep into a hinge to develop the Hamstring stretch.

Hold each of the above for 12-14 seconds before swapping sides.

Move to a mat* and lay down with head on floor, move your heals towards your bum and place one foot flat on the ceiling for a deep Hamstring stretch. Guiding your toes towards opposing shoulders might move the stretch into a calf stretch. From the same position hook your legs up in the air at right angles and slowly roll side to side for the Lower back.

Move to the press up position and place one knee central beneath your chest. Apply a little downwards pressure for a Glute stretch (‘the pigeon’). Return to the press up position and lay flat to the ground, pushing your hips into the mat* sit back on your knees (making sure they are supported on the mat) and sit deep into an Active Child Pose - use the opportunity to apply some pressure to your hands when flat on the floor for shoulders and upper back.

Again, hold each of the above for 12-14 seconds before swapping sides.

No equipment is necessary and you can complete this wherever you may be. *If a mat is not available for the developments, use a carpeted floor or some grass!

Congratulations on completing your workout and banking the gains with a little stretching. If you’ve identified any problem areas, I would suggest some light foam rolling - do reach out with any questions.