Pfitzinger Pete - Advanced Marathoning

• Perform two repetitions of each stretch before moving to the next stretch.

• Breathe normally while stretching; don’t hold your breath.

• Don’t stretch an area that’s painful.

EXERCISE 1: BENT-LEG CALF STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of soleus (deep/lower calf) muscles

How to do it:

Stand an arm’s length away from the wall, with your feet shoulder-width apart and toes pointing directly forward. Slide your right foot back so that your weight is over your left foot, as shown. Slowly bend your left knee until you feel a stretch in the lower calf muscle. Repeat on the other side.

EXERCISE 2: STRAIGHT-LEG CALF STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of gastrocnemius (upper calf) muscles

How to do it:

Stand an arm’s length away from a wall, with your feet shoulder-width apart and toes pointing directly forward.

Take one step and lean forward so that your hands are flat on the wall as shown.

Keep your back foot flat on the floor and your back knee straight.

Slowly move your hips forward until you feel a stretch in the calf muscle of the back leg.

Repeat on the other side.

EXERCISE 3: KNEELING HAMSTRING STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of hamstring muscles

How to do it:

Kneel on the floor.

Lift one knee and move it out in front of you so that the leg is straight and the heel is on the floor.

Your toes should be pointing forward rather than straight up at the ceiling. While keeping a slight arch in your lower back and the rest of your back as straight as possible, lean forward until you feel a stretch in your hamstrings. Repeat on the other side.

EXERCISE 4: LYING HAMSTRING STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of hamstring muscles

How to do it:

Lie on your back on the floor.

Lift one leg up, keeping it relatively straight, and join your hands behind your thigh as shown.

Pull your leg toward you until you feel a stretch in your hamstring muscle. Repeat on the other side.

EXERCISE 5: QUADRICEPS STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of quadriceps muscles (major muscles that straighten the knee)

How to do it:

Stand near a wall for balance.

Lift your left foot off the floor, bend your left knee, and pull your left heel toward your buttocks as shown until you feel a stretch in the quadriceps. Don’t lean forward or allow your lower back to arch.

Repeat on the other side.

EXERCISE 6: HIP FLEXOR STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of hip flexors (muscles connecting front of hip to trunk)

How to do it:

Start in a kneeling position, and move one leg forward so that your foot is flat on the floor and your front shin is approximately vertical. While keeping your upper body vertical and head up, move your hips forward as shown until you feel a stretch across the front of your hip.

Repeat on the other side.

EXERCISE 7: GLUTEAL STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of gluteal (butt) and external rotator muscles

How to do it:

Lie on your back on the floor, with knees and hips bent to 90 degrees and feet flat against a wall.

Cross your right ankle over your left knee, and push the inside of your right knee toward the wall as shown until you feel a stretch on the outside of your right hip.

Repeat on the other side.

EXERCISE 8: HIP ROTATION STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves hip rotation by stretching gluteals and muscles of the lower back

How to do it:

Lie on your back on the floor, with arms out to the side and legs outstretched. Lift one leg off the floor,

bending it at the knee and the hip to 90 degrees.

Rotate the bent leg across your body as shown until you feel a stretch in your hip, torso, and lower back.

Use your hand to push the bent leg across your body and toward the floor. Keep your head and shoulders in contact with the floor. Repeat on the other side.

EXERCISE 9: SWISS BALL SHOULDER AND LAT STRETCH

How many:2 repetitions of 20 to 30 seconds

How it helps:improves flexibility of shoulders, upper chest, and back

How to do it:

Kneel in front of the Swiss ball, stretch your arms out in front of you, and rest both hands on the ball as shown.

With your upper body horizontal and head looking straight down at the floor, slowly push your chest downward toward the floor until you feel a stretch through your chest, upper back, and shoulders.

EXERCISE 10: SWISS BALL CHEST STRETCH

How many:2 repetitions of 20 to 30 seconds per side

How it helps:improves flexibility of chest and shoulders

How to do it:

Kneel on the ground with a Swiss ball positioned beside you.

Place one arm on the Swiss ball, and bend your elbow to 90 degrees as shown.