After Marathon stretching
Hi Runners and friends.
A couple of points for you. I found the above link, which I think you may like and today - you may need to do a lot of stretching, if you haven't done already!!
Here's a simple hamstring stretch for you.
Lie on your back with your knees bent.
Now, make sure you back is in it's neutral allignent. Bend one knee towards your chest, imprinting into the lower back. Pull your tummy in to it's notch 3 of a belt. Then try to move the leg forward into your neutral spine again. Try to straighten your leg towards the ceiling without losing neutral for a true hamstring stretch. If you want to, you can also try lengthening your underneath leg along the floor as an anchor, but watch your lower back has NOT arched. The underneath leg will be stretching the hip flexurs at the same time.
* IF you are not sure if you are in neutral, TILT YOUR PELVIS at the same time and feel your tummy muscles engage a bit more.
* If you cannot straighten your leg, take a towel around your foot and you can carefully extend the leg away from you until you feel the lengthening of the hamstring, even if you have to have a soft bend at the knee.
* IF you find this easy and you are in neutral, with your tummy engaged, encourage the leg closer towards you, whilst lengthening your spine and feel the resistance.
ENJOY YOUR HAMSTRINGS!
Well done to all of you who ran.