Essential stretch

the move

Runner's stretch with a reach

stretches

Hip flexors and sides of torso

step-by-step

* Stand with feet hip-width apart, arms by sides, palms facing in, abdominals tight and chest lifted.

* Step straight back with left leg into a lunge, leg straight with heel slightly lifted, right knee bent and aligned over ankle. Reach both arms straight up overhead, aligned with shoulders, palms in [A].

* Tilt hips forward, keeping torso vertical and aligned with back leg (left heel may lift farther off ground) and lean to the right, extending through arms [B].

* Hold for 15-30 seconds. Return to starting position, then repeat stretch on other side. Repeat both sides once more.

workout schedule

Perform this stretch as part of your lower-body stretching program. Aim to stretch your whole body 2-4 times a week. If you're a runner, add this to your cool-down after each run.

training tip

To get the most out of this stretch, avoid sinking into your hips. Instead, create an oppositional pull by reaching out from the back heel, up through your torso and out through your fingertips.

to progress

Step back farther and deepen the lunge, lowering hips closer to the floor as you become more flexible.--L.L.

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group