Upper Body Stretching

Lateral Neck Stretch

This stretch is for the lateral side of the neck. To perform ... bring right ear to right shoulder without moving or lifting shoulders. You can increase the stretch gently by bringing your hand over your head and applying gentle pressure to the opposite side of head. Hold for approximately 30 seconds, then repeat on the other side. Perform this stretch once or twice daily, 5 days a week.

Chest Stretch

Sit on floor or bench and sit up tall pulling abdominals in. Place hands behind your head with one hand on top of the other and pull the elbows back gently. Elbows should stay up and stretch wide. Hold for 30 seconds and repeat. Do once or twice a day, 5 days per week.

Stretching For Runners

One of the most important and forgotten aspects of being a successful, healthy runner is stretching/flexibility training.  Studies have shown that a proper warm-up prior to a run followed by specific stretches for running will help reduce injury and increase flexibility.  A few of the most important areas to stretch are:

 The Illias psoas (hip flexor)
Hamstrings (back of thigh)
Quadriceps (front of thigh)
Gastrocnemius/soleus (calves)
Lower back & Abs
Gluteus maximus/minimus/medius