The benefits of incorporating AIS into your routine are numerous: increased isolated flexibility, realignment of the body, reduced chance of injury and better awareness of your body. Try the following routine four to five times a week after your runs.
Psoas Stretch #1 part 1
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Get down on all fours and keep your head in a neutral position. Extend one leg back and focus on contracting your glutes and hamstring.
Psoas Stretch #1 part 2
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Draw your knee in towards your chest, and repeat this motion. Hold position for two seconds. Complete one to two sets of eight to 12 reps on each leg.
Psoas Stretch #2 part 1
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Lunge forward with your right leg.
Psoas Stretch #2 part 2
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Contract the glute and hamstring on the right side while keeping your core tight and chest raised. Hold position for two seconds. Complete one to two sets of eight to 12 reps on each leg.
Quadriceps Stretch part 1
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Get into a fetal position; rest your right side on the floor. Keep the left hip and knee directly over the right hip and knee.
Quadriceps Stretch part 2
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Grab the top of your left foot and pull it back to stretch the quad. Hold stretch for two seconds, then release. Complete one to two sets of eight to 12 reps, then switch legs and repeat on the right side.
IT Band Stretch part 1
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Wrap a band, towel or stretch rope around your right foot and rotate the foot externally.
IT Band Stretch part 2
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Move the right leg across the body, keeping your leg at a low angle. Use the band to help guide your leg. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps on each leg.
Hamstring Stretch part 1
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Lie on your back and wrap a band, towel or stretch rope over your left foot. Keep the right leg bent at a 90-degree angle throughout the movement. Raise your left leg at the knee.
Hamstring Stretch part 2
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Lift your left leg up toward your head; move through flexion and extension, feeling the stretch through the hamstring. Hold each stretch for two seconds. Return the left leg to the start position and repeat. Complete one to two sets of eight to 12 reps on each leg.
Calf Stretch part 1
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Lie on your back and wrap a strap, towel or stretch rope over your left foot. Keep the right leg bent at a 90-degree angle throughout the movement.
Calf Stretch part 2
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Fully extend the left leg toward your head, pulling down on the strap, and feeling the stretch through your calf. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps on each leg.
Mid and Lower Back Stretch part 1
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Sit with your knees bent and your feet out in front of you. Pull your chin down into your chest.
Mid and Lower Back Stretch part 2
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Pull your nose towards your belly button, which will allow your spine to flex forward and down. You can pull down on your ankles with your hands to give you some assistance. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps.
Spinal Rotation Stretch part 1
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Sit with your knees bent and feet out in front of you with both hands behind your head.
Spinal Rotation Stretch part 2
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Rotate to one side, using your arms to assist. Make sure to use your abs and spinal rotators to perform the movement. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps on each side.
Chest Stretch part 1
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Start in a standing position, making sure to hold your core tight.
Chest Stretch part 2
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Pull your arms up and back, squeezing your shoulder blades together. Try pulling your arms back in different angles to stretch the entire chest. Hold each stretch for two seconds. Complete one to two sets of eight to 12 reps.
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