Exercises designed by Ken Nicodemus, Apr 11 2016 — Page 1 of 4

The Fit Stop

Human Performance & Health Enhancement Lab

Runner stretches

Warm-up first: cold muscles and tendons are less stretchable and more
vulnerable to injury through overzealous stretching.

Best not to stretch prior to your run. Motion prep exercises are the better choice.
Exercises designed by Ken Nicodemus, Apr 11 2016 — Page 2 of 4
The Fit Stop
Human Performance & Health Enhancement Lab

Active Latissimus Stretch

Preparation:

Stand one foot-length from wall

Keep tailbone, shoulders and back of head against wall
Palms open and forward

Execution:

Keeping your elbows straight, slowly raise your arms, Palms open and forward Keeping your elbows
bringing them overhead straight, slowly raise your
Try to touch the wall with your palms arms, bringing them
overhead

Shoulder Chest Stretch (Door Frame)

Preparation:

Place arms at shoulder level on either side of a

doorframe.

Execution:

Step forward. You should feel a stretch across the front

of your chest.

Important: Arms against doorframe - Lean forward

Do not support your weight with your arms.

Hamstring Mobilization | Leg Press (Band)

Preparation:

Lay on your back, wrap a band around one foot, hold

with both hands

Execution:

Straighten your leg, pressing up against the band

Feel a stretch at the back of your leg Straighten knee, opposite Press and stretch, back
leg stays down stays flat

Piriformis/External Rotator Stretch

Preparation:

Lie on your back with knees bent. Cross the leg you want
to stretch over the other knee
Grab the back of your thigh with your hands

Execution:

Pull your knees towards your chest Cross leg over knee Pull knees toward chest
Feel a stretch in buttock
Exercises designed by Ken Nicodemus, Apr 11 2016 — Page 3 of 4
The Fit Stop
Human Performance & Health Enhancement Lab

Hip Flexor Stretch

Preparation:

Kneel into a lunge position

Execution:

Gently press hip forwards to feel a stretch

Avoid arching your low back or let your hips roll forwards

Straight Posture, Press hip forward

ITB Stretch
Preparation:

Lie on your back with feet flat

Cross unaffected leg over affected leg

Execution:

Use your unaffected leg to pull the affected leg down and
to the side Cross leg Pull leg down and to the
Feel a stretch in the side of the affected leg side

Repeated Lumbar Extension

Preparation:

Lay on stomach with your arms close to your shoulders

Execution:

Press your chest upwards keeping the muscles in your

trunk and legs relaxed
Arms at your shoulders Press up and stay
relaxed
Exercises designed by Ken Nicodemus, Apr 11 2016 — Page 4 of 4
The Fit Stop
Human Performance & Health Enhancement Lab

Soleus Stretch | Kneeling Lunge

Preparation:

Start in a lunge position with the leg you want to stretch

forward
Now lower your buttock down
Now bring your front foot back as much as possible and
hug your knee

Execution: Start position Lower buttock

Lean forwards onto your front knee and ankle

Stretch will be felt in the front of the ankle and/or back of
calf

Progression:

Put a small towel roll under your foot

Lean forward

Calf Release (Foam Roller)

Preparation:

Sit with your calf on a foam roll.

Execution:

Roll your calf up and down on the roll.

Stop on tight portions of the calf muscle to allow them to
release. Sit with calf on foam roll Roll calf up and down roll

Gastrocs Stretch Bilateral Standing (Board)

Preparation:

Lean a board against a wall to create a ramp

Execution:

Stand on the board as shown

Keeping your knees straight, lean forward until you feel a
stretch in the back of your legs

Stand on incline, lean forward