10 Weeks of 10
Miler Tips
Tip #8
STRETCHING WITH ELITE HEALTH AND WELLNESS
Elite Health and Wellness
12891 State Road
North Royalton, OH 44133
Phone: 440-230-2300
elitehealthandwellness.net
Hamstring/Partner Stretch
• Partner braces knee and
• Partner pushes leg slightly
• Partner pushes leg slightly
holds opposite leg up and
outward
inward
locked straight.
• Partner flexes foot
• Partner flexes foot
• Partner flexes foot
towards runners head
towards runners head
towards runners head
(light tension).
(light tension).
(light tension).
• Hold for 10-15 seconds
• Hold for 10-15 seconds
• Hold for 10-15 seconds
SPECIAL NOTE: Have partner push leg with light tension, not full strain. As
runner adjusts to each level, try pushing the leg further.
Hamstring/Solo Stretch
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Legs spread until light
tension
Back straight
Chest out
Chin locked – parallel to
ground
Lean forward with back
straight until you feel stretch
in hamstring (right, middle,
left)
Hold for 8-10 seconds, 3-5
times
SPECIAL NOTE: Do not
arch or round back
when stretching.
Keep back straight
and chest forward.
This means you
probably won’t be
touching your toes!
IT Band
• With Partner:
• Lay on side near edge of table
• Keep shoulders square
• Bring bottom leg to chest and
hold with both hands
• Lean against partner for stability
• Drop top leg off side of table
• Partner pushes above the knee
(not on the knee or below) and
make sure to keep your leg
straight
• Without Partner:
• Same as above
• But let top leg slowly drop down
the edge of table
• Both ways, hold stretch for up to a
minute
IT Band – Foam Roller
• Support body with forearm while keeping shoulder straight and opposite hand on hip
• Place foam roller directly on IT Band and roll slowly from hip down to knee
• Concentrate all body weight on foam roller (it may feel uncomfortable!)
SPECIAL NOTE: Concentrate longer on sore areas to help with healing process
Hip Flexor/Solo
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Forward knee (right) bent at 90 degrees
Front foot heel flat on ground
Overlap hands on lower back to help keep back straight
Using opposite glute (left rear) muscle, push forward with light tension
Hold for 10-15 seconds, repeat 3-5 times
Hip Flexor/Partner Stretch
• Lay on side near edge of
table
• Keep shoulders square
• Bring bottom leg to chest
and hold with both
hands
• Partner flexes top leg
and pulls back with slight
tension
• Hold for 10-15 seconds
• Lay on side near edge of
table
• Keep shoulders square
• Bring bottom leg to chest
and hold with both
hands
• Partner locks top leg and
pulls back with slight
tension above knee
• Hold for 10-15 seconds
Hurdler’s Stretch
• Front leg needs to be straight and locked
• Back leg needs to be bent with your heel
close to your rear end
• While keeping your back straight and
chin up, lean forward until light tension.
• Do not strain
• Hold 10-15 seconds
Frog Stretch
• Place forearms on ground and
make a fist with your hands.
• Place knees underneath hips
and spread to light tension.
• Hold 10-15 seconds
Calf/Lower Leg Stretches
• Place hands on wall for
support
• Place toe against wall and
lean forward to light tension
• Hold 10-15 seconds
• Forward knee (left) bent at 90
degrees
• Front foot heel flat on ground
• Hands on knee
• Lean forward keeping heel on
the ground
• Hold for 10-15 seconds
• With partner
• Push toe forward to create
light tension in calf
• Hold 10-15 seconds
Upward and Downward Dog
• On all fours, feet flat on
ground
• Keep arms locked
• Push rear end in air
• Keep back straight
• Hold 10-15 seconds
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•
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On all fours
Keep arms locked
Bring rear to the ground
Keep back straight
Hold 10-15 seconds
QUAD STRETCHES
BACK STRETCHES
Lower
Arms extended
Mid
Elbows on ground
Make sure to visit Elite
Health and Wellness at
the Hermes Cleveland
10 Miler!