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.