How to do hip flexor stretch?

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This is an advanced stretch technique for knee joint pain, front hip joint and quadriceps muscle. Opens up the front hip joint, and one of the best stretches for thigh. Kneeling in this position might not be comfortable for runners with knee injury. Use the standing or Thomas test stretch position for iliopsoas muscles. These muscles tend to be very tight in a lot of people from excessive sitting and lack of regular stretching. Hip flexor strain or injury can often cause micro tears and scarring leading to adhesions, thickening and pain.

How to test for ankle flexibility?

This is a quick test to see if you are missing flexible ankles. You need at least 10 degrees of ankle dorsiflexion for walking properly. For squatting, running and other athletic activities you need more range of motion for optimal sports performance and injury free motion. Ankle exercises are important for injury prevention and essential for running. A lot of athletes and runners are missing adequate ankle flexibility which often results in compensatory changes up the chain with high risk of injury.

Stretching hamstrings for running without pain

Hamstrings are group of three muscles which help bend the knee and extend the hip. Hamstring tightness is very common and can cause lower back pain running, low back pain, knee pain, running injuries and impair performance. Here’s a cool and effective hamstring stretch exercise using Proprioceptive Neuromuscular Facilitation or PNF technique. This is a physical therapy technique which uses the anatomy and physiology of the neuromuscular system to effectively stretch the muscles. Hamstring stretch is a contract relax technique is used here to inhibit the hamstrings so they can be stretched more effectively. 10 secs of the contract phase and 30 seconds of the stretch phase for 2-3 minutes.