Hip Adductor stretch

Stand upright with feet wide apart.Lunge down to either side until knee is above foot. Extend other leg and support position by letting placing elbow on thigh of flexed leg. Hold stretch 30 to 40 secs.2 x repetition.

Lying glute stretch

Lie on floor or mat.Bend knees with feet on floor.Cross lower leg over thigh of other leg.Grasp back of thigh of lower leg with both hands.Pull leg toward torso.Hold stretch (60 secs.).repeat with opposite leg.

Calf muscle stretch

Stand with one leg in front of the other,with both feet pointed forward.Place hands on a wall or similar for support.Keep back knee bent ,with the heel pressed to the floor,push your hips forward while pressing your back heel to ground.Hold the stretch for 60 secs.Repeat on each leg. All stretches should be felt in the back leg Not the front leg.

Iliotibial IT Band Stretch

Stand in a doorway with your left leg crossed in front of your right leg.

With your right arm extending overhead, reach for the left side of the door frame.

Put your left hand on your hip. Continue to stretch so you feel a complete stretch on the outer torso, hip, upper thigh and knee of your right leg. Hold 20 to 30 seconds and change sides.

For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.

Push slightly on your left hip to move your hips to the right; you will feel a slight stretch along the right side of your torso.

Hamstring stretch

Begin by lying on the ground & positioning the non-stretching leg so that it supports your weight while making a triangle with the ground.Try to lift the other leg,holding it as straight as you can.The more flexible you are,the closer to your torso you should be able to pull your leg.

Hamstring stretch

The most traditional hamstring stretch starts in seated position.Place one leg in front of you.Bend your other leg with the sole of your foot facing towards your straight leg and knee pointed out.Keeping your back straight,lean forward from the hips,reaching towards your toes.Ideally,you should reach past your toes,but remember not to overstretch or bounce while trying to touch them,just stay within your comfort zone.

Shin Stretches

Standing Shin Stretch

Balance yourself near a pole or wall.Put your weight on the supporting leg.Now,touch the other foot to the ground,toe first,and pull your rear foot foot forward just to the point

where it is about to move forward.Hold it there.You should feel the shin muscles elongate and loosen up.Hold it 20 to 30 seconds,then switch legs.

Shin Stretches

Seated shin stretch

Start by

sitting on the grass or soft carpet with your legs folded directly under your thighs.Use one hand to support your weight and the other to lift your knee.This lifting should send a

stretch down your shin.Hold it 20 to 30 seconds, then switch legs.

Stretches important for runners

Poor running flexibility can make you running style less efficient and may also increase your risk of both short-term and long-term injury.There are a number of stretches that are important for runners and performing them regularly ensures that all of the muscles that use when running are kept in good condition.Hold each stretch for 30 seconds or more to develop your flexibility or 10 seconds to maintain it.

Core Workout

Triceps Dips

Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees. 2 sets of 15 reps add more sets when strength and time permit.

Core Workout

Plank

Elbows under shoulders, abs, tight, rest on toes, hold as long as possible.

(topped out at two sets of 1:45 holds.)

Core Workout

Lunges

Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Great for balance. Two sets of 15 reps.

Core Workout

Push-Ups with Ball

Rest your knees,shins, or toes on a ball(2 sets of 15 reps)

Core Workout

Squats with a stability ball

Rest a ball between your back and a wall, squat until your knees are bent

Core Workout

Cores strength training is an important part of any running or sports fitness program.A strong core will support your running,racing,training and any other sport or physical activity that you participate in.Your core strength involves the supportive muscles in your trunk and hips.Strong core muscles provide your with a strong base and are key in supporting a strong and enduring stride without strong core muscles your stride will be weak and ;lack endurance.

Neck exercise #4

Neck side bend

To perform the stretch, either sit or stand comfortably. Begin by tilting your head so that your right ear moves toward your right shoulder. Take it to the point of tightness or discomfort, but not to the point of sharp pain.Realx and return to the starting position, then tilt your head so your left ear moves toward your left shoulder.Be sure not to rotate your head, or to raise your shoulder toward your head. Do this 10 times each side.

Neck exercise #3

Rotation

Turn your head slowly round to one side until it cannot easily go any further. Once you have done five to one side do the other. Do not go from one side to the other in the individual movements or roll your neck about.Hold your neck at the end of the movement for a few seconds as this is the most valuable part of the movement to maintain or increase your movement.

neck exercise #2

Neck flexion

this is the movement of bringing the head forward so that the chin hits the chest and your face is staring down at the floor.Do slowly 5 times.This exercise stretches the structures at the back of the cervical spine,which are often kept in a tight position in normal day to day posture.

Neck Exercise #1

Tilt from Front to Back
Tilt your head slowly back,far enough so you can look up.Hold posture for a moment.Return slowly to front position.Do 5-10 repititions of this exercise, 3 times a day