HEALTH
Post-race Stretches
Stretching after a run reduces injury risk and further prevents the muscles from shortening . It also increases circulation , which helps reduce and filter out the lactic acid that builds up during exercise , causing muscle stiffness and soreness . It is important to stretch statically and hold the stretch for at least 20 to 30 seconds after a race .
1 Adductor Butterfly Stretch
This stretch targets the groin and inner thigh muscles . Sit down on the floor and bring both feet together . With the help of your arms , drive your knees down into the floor and hold the stretch for 20 to 30 seconds , and then slowly release .
2 Single Leg Hamstring Stretch
Sit on the floor with your right leg straight in front of you and your left leg bent , with your foot touching your thigh . Lean over and hold onto your extended foot until you feel a stretch in the back of the thigh . Repeat on both sides and hold for 20 to 30 seconds .
3 Hip Flexor Kneeling Stretch
Kneel on your right knee . Place your left foot flat on the floor in front of you , knee bent . Lean forward slightly and stretch your right hip toward the floor . Lift the right hand up and slightly lean over to the left side . Repeat on other side and hold for 20 to 30 seconds .
4 Lower Back Stretch
Lie flat on your back with your left arm out in a T position at shoulder height . Extend the right leg out and bring the left knee in towards the chest with the right arm as you pull the knee over across the body , keeping the opposite shoulder fixed . Repeat on the other side and hold for 20 to 30 seconds .
5 Thread the Needle Stretch
Begin on all fours , with your wrists under your shoulders and knees under your hips . Inhale as you lift your left arm up to the ceiling , while rotating your chest toward the right . As you exhale , lower your arm back down as you twist your torso to the left , allowing the back of your straight right arm to come rest on the ground behind your left hand . Repeat on the other side and hold for 20 to 30 seconds .
6 Neck Stretch
Slowly bend the head to one side , such as by bringing the left ear toward the left shoulder . During this stretch , the shoulders and back remain still while the neck flexes laterally to the side . Repeat on the other side and hold for 20 to 30 seconds .
Since 1994 , the Sports Science Institute of South Africa ( SSISA ), in collaboration with UCT ’ s Division of Exercise Science and Sports Medicine ( ESSM ), has been a game-changer in sports performance , sports injury-prevention and promoting healthy living , helping to optimise the sporting performance and health of all South Africans through the execution , application and dissemination of science . More info at www . ssisa . com .
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