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15 Minute Runners Flexibility Routine (FOLLOW ALONG) — Transcript

by Tom Merrick · 2,869 words · 396 segments · language en · Watch on YouTube

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0:00[Music]
0:04what is that mobile area warriors and
0:06welcome back to another follow along and
0:09today we're gonna be doing slaying hello
0:11be different there's a whole host of
0:12follow alarms on this channel which will
0:14be linked in a playlist down below
0:15because they when particular we're gonna
0:17be looking at a stretching routine for
0:20runners so this is going to be focusing
0:22a little bit more on things like the hip
0:24flexor the quad glutes and the cars and
0:27a little bit of the hamstrings so about
0:29power I do let's jump into this routine
0:31we're gonna start off as usual on this
0:34channel with the good old hip swivel as
0:36a little bit of a warm-up so you're
0:37gonna start seated both legs up we're
0:39just gonna drop both legs to one side to
0:41the left-hand side to start with a nice
0:43little stretch try to keep the torso
0:44centered bring it back up drop them back
0:47down actually get a lot of comments on
0:50this channel and people say you need to
0:53warm up the answer is no it's kind of
0:55built into the routine so we're going to
0:56do some a little bit of a warm-up we're
0:59going to do five on each side so that's
1:02two I'm just gonna drop it down pause
1:04for a second you should feel a little
1:05bit of a stretch in the topic both hips
1:08of internal and external rotation so
1:11that's three a couple more on each side
1:15[Music]
1:19over a one last one on this last one as
1:24we do often times just going to hold
1:26this 1990 position lean forward bring
1:30the torso the chest right over that
1:32front leg and there's lean until you
1:34feel a stretch we don't necessarily want
1:36to just round we want to think about
1:38rolling the hip so rolling the hips
1:40keeping the chest up just go as far as
1:43you can over feel a little bit of a
1:44stretch not worry about getting a crazy
1:46one at the moment again just kind of
1:48easing on in to hold this for about 20
1:52seconds and then we're just gonna do
1:55final hips over to the other side and
1:58again chest up lean hinge at the hips
2:01feel the stretch in that pollute of the
2:04front leg I'm going to hold this one
2:10again for 20 seconds all right such
2:17things a little bit moving we're now
2:18gonna come forward into a a little bit
2:21of plank position we're gonna take a
2:24look at just a couple of again all my
2:26positions we're gonna use a lunge so I'm
2:29gonna come it's a nice lunge position
2:30and twist around a little bit I want you
2:33to bring both hands on to the inside and
2:35just try to feel you can drop that a leg
2:38out and push that hip a little bit
2:40further towards the ground so it's going
2:42to work ten of these using into it so
2:45let the hip come out let the hip hip
2:47knee come out hip drops seven
2:54[Music]
2:56so now if you need a little bit of
2:58elevation here itself some yoga blocks
3:00get yourself something to give you a
3:02little bit of support again lunge on the
3:04other leg left leg forward this time
3:06have the inside just drop that any out
3:08push the hip forward the ten of these a
3:22little bit of stretch over hip flexor
3:25just as is Nina so one more on this side
3:30it and then before we stretch the calf's
3:34we're just gonna do a little bit of what
3:36is called a sciatic nerve glide so for
3:39this we're going to start lying down on
3:41the ground
3:42we're going to grab our right leg first
3:44grab behind the knee keep the knee and
3:47the leg about 90 degrees so we're gonna
3:48flex the foot gonna lift the foot up as
3:51far as you can I should feel they'll be
3:52over pull you know point the toe come
3:56back down flex the foot point the toe
4:00come back down we're going to do ten of
4:04these per size that's three if you want
4:07to take this upper level as you flex the
4:09foot and bring up we'll put the trim and
4:13then point the toe relax Ted come back
4:15now
4:17[Music]
4:32okay one more and we're just gonna swap
4:35sides
4:36nice little ankle crack bringing the
4:40other leg up so again just do that 90
4:43degrees flex the foot ahead pointing the
4:47toes relax at the head come back down so
4:56just two things note while we're doing
4:57these you can count I'll tend yourself
4:59is that when we do running and sort of
5:03athletic events like that it's natural
5:05for the cuffs and the hamstrings to
5:07tighten up so whilst this routine is
5:09looking at stretching you know
5:11predominately the hip flexors the glutes
5:13the hamstrings and the calves and also
5:17we don't want to stretch them too much
5:18because that that tightening up that
5:21actually allows us to be more efficient
5:23with our running so not live run but my
5:27girlfriend is a very good runner and yet
5:31you can I can mess up your performance
5:33so there needs to be a fine balance
5:34between the two but a lot of people
5:36enjoy stretching and it can make you
5:38feel good it can help you reduce
5:40injuries so this routine is for you last
5:43one on this leg lovely right so it's
5:47going to come back up as we are in a
5:49seated position what we're gonna do is
5:50we're gonna cross on left leg down to
5:54the ground we're gonna lift our right
5:55leg place it over the knee it's not a
5:58turn so this camera suits you better
6:00and then from here drop our left
6:02shoulder down we're gonna give this like
6:04a nice little hug so yeah it should feel
6:07a nice stretch in this right glute now
6:10we're gonna be sat in this position for
6:12a wee while so if you can't quite get
6:13the position right you know take your
6:14time it's fine if this is too nice then
6:18all we do is you gonna drop the shoulder
6:20down a little bit further I'm just going
6:22to hold this position and take a nice
6:23deep couple of breaths so you
6:26what would be kind of a pretzel like
6:28position so as you can as you breathe
6:36out as you fill yourself Easons of the
6:37stretch try to drop that shoulder a
6:38little bit further down it's a good
6:43bicep flexing pose as well whilst you
6:51are in this position and maybe you have
6:52some suggestions for some future follow
6:54along as maybe you do another sport
6:56that's not running you want a stretching
6:57routine that's going to help you with
6:59whatever sport it is leave it down below
7:00leave in the comments and I'll do my
7:03best to make it happen all right let's
7:05go hold this for another ten seconds
7:07here you have a nice deep breaths
7:11[Music]
7:13I know in a swap site so we're gonna
7:17bring that leg over again this time
7:18we're gonna drop the right leg to the
7:20side in a bring left leg over drop the
7:24right shoulder down squeeze the leg give
7:27it a hug and I can just hold breathe if
7:33you notice one side is tighter than the
7:35other than you know pause video spend a
7:37little bit extra time on that tight side
7:39should help even out but again it's
7:42perfectly normal for it to be tighter on
7:44one side than the other
8:05[Music]
8:06just keep breathing keep holding hold
8:10this one for a little while this this
8:12one just needs some time just to help it
8:13loosen off not all of the other
8:15positions need that this one though does
8:20[Music]
8:23alright so the next stretch we now move
8:25into is to help a little bit of
8:27decompression of the spine especially
8:29the lumbar spine this is quite a common
8:31one and runners get a lot of bouncing up
8:33and down on often hard tarmac so we're
8:36gonna come down into a nice little
8:37Child's Pose gonna push the knees out
8:39we're just gonna let our body just relax
8:42in this position now a really good
8:44option as well to help decompress the
8:45spine it's just a hang hang from a
8:47pull-up bar
8:48hang from whatever you can tall frame
8:51pull-up bar at your house it's a great
8:53way to also help with that but just
8:55while we're on the map this one is a
8:57nice intermediate step alright so we're
9:04gonna hold this one briefly before we go
9:06into first position we're gonna go into
9:09a left leg forward lunge so left leg
9:12forward and again nice little stretch on
9:14the hamstrings they've really engaged
9:16the glute on this back leg try to feel
9:18like the glutes pushing your hip forward
9:20try to stay nice and upright I'll bend
9:22over too much
9:24[Music]
9:28get a nice stretch over the hip flexor
9:31now what you can do hold this for 20
9:34seconds you can move around finalize
9:36tight just try out to punch bollocks
9:38that's going to reduce the stretch that
9:39we get on the hips like so we're gonna
9:42do is we're gonna take our right hand
9:44and move it forward slightly then we're
9:45going to twist into them right hand
9:47sides are going to get more of a stretch
9:48down the lateral line so it's still in
9:50the hip flexor still facing the hip kind
9:52of forward we're gonna twist slightly so
9:53we're facing 45 so we should get a
9:56little bit of stretch in the lower back
9:58as well
10:05[Music]
10:09this is now gonna be the challenging bit
10:11if you can
10:12we're going to reach our left hand
10:14behind we're going to try and lift up
10:16that back leg and we're just going to
10:18hold in a bent leg position now if this
10:21is too intense for you that's absolutely
10:22fine just continue to hold the straight
10:25leg version I'm just going to hold this
10:26here so we get a nice deep stretch a
10:29little bit more intense in the hip
10:31flexor on the quad you can pull if you
10:33want you can pull the foot all the way
10:34to the to the glue but it's not
10:37necessarily now we're going to let that
10:53foot come down shift our weight onto the
10:57back leg and I'm going to come into
10:58would it be a slight hamstring stretch
11:00and we're just going to transition in
11:02another move so I'm going to go forward
11:04into a little bit of lunge push the hips
11:06back straighten the leg pull the toes
11:08back towards you back and forth nice and
11:14slowly nice pause in the stretch
11:16position you'll find that this stretch
11:17with the toes pointed versus this
11:19stretch where the toe swing back should
11:22be significantly intense
11:25and pull back I mean one last one and
11:33then we're going to try and hold this
11:34position now this is too intense for you
11:35by the way if we've been doing exercise
11:37grab yourself some yoga blocks bring
11:38your body up a little bit that's going
11:40to make the stretch less intense so as I
11:43said we're going to hold this position
11:44pulling these toes back towards us pull
12:00that foot back come back again into just
12:05a nice little bit of a wide Child's Pose
12:07come back down ten seconds then we come
12:22back up this time we're gonna do the
12:24right legs are gonna bring right leg
12:26forward I'm gonna go into our lunge
12:28position stay nice upright again
12:31squeezing the glute on this back leg
12:34squeeze that glute push that hip forward
12:36keep that chest high I'm just gonna find
12:38that stretch move around if you want to
12:42again nice and tall with the chest don't
12:45bend over
12:53[Music]
12:59keep holding this vision we're gonna put
13:01our left hand a little bit forward more
13:02and twist slightly onto our left-hand
13:05side
13:06feel that stretch move slightly from the
13:08hip flexor into that lower back and I'm
13:11gonna hold this position some more again
13:20just the same as the glutes if you
13:21notice one sides a little bit tighter
13:23than the other maybe go back revisit
13:25that tighter side it was to spend some
13:26extra time on that tight side right this
13:35is where it gets challenging again we're
13:36gonna keep that hand down reach our
13:38right hand back lift the leg up hold the
13:41foot as it's needed has to be before
13:44hand we can bring it closer to that
13:46glute if we want a little bit more of a
13:48stretch this one should be a nice
13:50stretch over the quad and over the hip
13:53flex so again it's quite intense so you
13:55know actually for this one the lower
13:57down you go with that front arm the
13:59easier it's going to be because it's
14:00going to reduce the stretch and hip
14:01flexor or alternatively we just let the
14:04foot go back a little bit
14:08[Music]
14:18all right so we're gonna let that foot
14:20come back down I'm gonna shuffle back
14:23gonna put all right leg forward find
14:25ourselves our hamstring stretch and then
14:28we're gonna do again five repetitions
14:29they're going to look at the lunge go
14:31back pull the toes back towards you hold
14:35that hamstring stretch Rock forward nice
14:38slow easy tempo
14:51three two more
14:55again you know if this is too hard for
14:57you to adjust the intensity set up more
14:59if you need to don't need to push
15:02yourself more than you have to but yeah
15:03pushing yourself a little bit is a good
15:05thing come back this is the fifth right
15:07we're gonna now hold this one hold it in
15:10that pulling so actually gonna be
15:11pulling these toes backwards that's
15:13one's gonna let the foot chill and then
15:15pull towards us all right so we're now
15:24gonna finish up with a little bit of
15:26stretch for the calves in particular so
15:29what we're gonna do come back we're
15:31actually gonna go into you know of best
15:33attempt at a downward dog position but
15:36don't worry too much about the shoulders
15:37just lift up the hips as high as they
15:40need to go so you can get good stretch
15:41and what we're gonna try and do is we're
15:42going to think about trying to move as
15:44far as we can
15:46I'll hips over so we get more of a
15:49stretch on the calf's and then all we're
15:52going to do is going to bend the knees
15:53come down a bit and straighten the legs
15:56bend the knees straighten the neck so
15:59don't worry too much about pushing back
16:01into this full sword down with dog
16:03position just you know get the right
16:05amount of stretch on those hamstrings
16:07and the calves then the knees and
16:10straighten actually need to tear these
16:13when you bend the knees try to feel like
16:16you're moving your weight onto your big
16:17toe straighten the legs get a nice
16:20stretch in the cuff
16:21[Music]
16:27and plus 110 I'm just gonna hold this
16:31last position and again just try and
16:34move forward go into the deepest sort of
16:37downward dog that you can from here
16:44shift forward it's gonna come into
16:47that's a bit of an upward top position
16:50again get a little bit of a stretch over
16:53the hip flexors some way or bath.you one
16:57move a little bit to one side low it's
16:59the other side now finally move those
17:04legs up wide again drop back into a wide
17:07Child's Pose
17:09and we're just gonna stay here for 10 20
17:13seconds or so two minutes five minutes
17:16have a nap an hour whatever feels good -
17:20this is the last stretch of the routine
17:25that's basically it guys there is the
17:28stretch for you know in particular
17:30runners just focusing on the glutes a
17:33little bit as well as mainly the calf's
17:35the hamstrings and the hip flexor and
17:37quad to try and help loosen those up
17:39obviously we can do additional stretches
17:41to this but as I said you kind of want
17:44to have some of that stiffness in the
17:45cast and the hamstrings to help your
17:47running economy but if you enjoy
17:49stretching then you know what you can do
17:51you can hit that thumbs up button you
17:53can help support the channel show that
17:54you like this video if you have a friend
17:56who's a runner also who you think can do
17:58with the stretching routine why not
18:00share it with them I'd really appreciate
18:01that you can also whilst you're down
18:03below you can leave a comment as I said
18:05let me know if you have any other
18:06requests we'll follow along or if you
18:08just want to let me know what you
18:09thought of this routine and finally
18:11whilst you're down there you can hit
18:13that subscribe button if you're not join
18:14it the bodyweight warrior tribe and
18:15don't miss out any more these future
18:17follow along videos but the open it this
18:20week guys have a strong week and peace
18:23[Music]

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