Yoga Stretches for Runners, Cyclists, Walkers, and Hikers
One of my good friends, who is cycling to raise money for Multiple Sclerosis this weekend, asked me for some stretches to help alleviate hip pain. So, before she headed to New Bern to complete a century ride on Saturday, I guided her through a series of stretches and myofascial release techniques to help with recovery. I thought I’d share what we covered in our session together because we can all use some gentle stretching!
Before you get started, make sure you warm up with a walk or jog around the block. Do all of the asymmetrical poses on both sides to stay balanced. You might notice that one side is tighter than the other. That’s perfectly ok! We’re not symmetrical. Also, you might notice things shift from day to day and week to week. That’s ok too! Just be mindful of how you feel today and only go to a place where you feel comfortable with a bit of tolerable sensation. No pushing into or past pain to seek a deeper stretch — That’s not what we’re going for here or ever really. Hold each pose for 3-5 breaths or longer if you would like.
IT Band, Calves, and Hamstrings
Position: Knee Down Lunge to Half Splits. Aim to have the hip of the extended leg directly over the knee. Flex the foot of the extended leg. Press firmly down through the shin of the bent leg.
Props: Use blocks or water bottles underneath both hands to elevate the torso increase sensation.
Action: Once in half splits, walk hands w/ blocks to the outside of the extended leg. Place one prop on the pinky edge of the extended foot and press against the prop.
Position: Standing forward fold
Props: Use blocks or water bottles underneath both hands to support a safe stretch.
Action: Start standing, step one foot behind the other, and forward fold. Shift weight in all four directions. Look for the ‘hurts so good’ sensation, pause there, and breathe deeply.
Hip Flexors and Quad Stretch
Position: Knee Down Lunge
Props: Use blocks or water bottles underneath both hands to elevate the torso above the bent-knee thigh.
Action #1 (targets hip flexor):
From the knee down lunge, make sure your knee of the front leg is directly over the ankle (stack the joints). Melt hips towards the ground. Feel for a stretch in the front of the back leg.
Action #2 (targets quads and inner thighs):
Reach the same arm as the front leg behind you as you draw the heel of your back leg towards your glutes. Firmly press the opposite hand into a block. Drag your front heel back towards your back knee (scissor inner thighs).
Glutes, Outer Hips, and Inner Thighs
Position: Pigeon
Props: If the right knee is bent, place a block or rolled towel underneath the outer right hip to keep the pelvis level. You can place another block or rolled towel underneath the left hip to help balance your pelvis from side to side.
Action: Starting from downdog pose or table pose, shift one leg forward and bend the knee so that it’s in line with your wrist on the same side. Your shin of the bent leg doesn’t need to be parallel with the front edge of the mat (keep the knee safe by avoiding this!). Make sure the back leg is in line with the pelvis. Work your pelvis towards level and square (both hip points pointing forward like headlights), choose to keep the torso upright or fold over the bent knee.
Position: Standing Pigeon, Figure Four, or Gentlemen’s Chair (same, same)
Props: Use blocks or water bottles underneath both hands to ease into the hamstring stretch in the standing leg and outer hip stretch in the bent leg.
Action #1: Bend one knee and place your ankle on top of the thigh of the standing leg. Sit back. No need for blocks here. If you feel unstable, try a standing pose like high lunge or crescent lunge first to help connect you with the ground. You can also imagine your growing roots through the sole of your standing foot.
Action #2: Keep the legs as is and fold forward. Use blocks underneath the hands.
Position: Fire Logs or Double Pigeon
Props: Use blocks or a rolled towel to fill in the gaps between knee and foot.
Action: Start seated. Stack shins on top of each other (think legs crossed but slightly different!). Flex the feet and press firmly through the big toe mounds of both feet. Explore the top foot stacked over the knee of the opposite leg. Then explore pressing the ankle of the top leg pushed beyond the knee of the opposite leg. Notice how the sensation shifts for you.
Position: Butterfly
Props: Option to place blocks or rolled blankets underneath the knees and thighs.
Action: With a flat back, tilt forward from your pelvis. Pause and breathe. Option to walk hands to the left, pause, and breathe. Repeat on the right side.
Position: Wide Leg Forward Fold (you could do this standing too!)
Props: If standing, use blocks or water bottles underneath each hand to help ease into the sensation in the hamstrings. If seated, sit up on a block to help with the tilting of the pelvis. Again, use a block, water bottle, or helmet underneath your hands to help bring the floor to you.
Action: When seated, aim knees and feet to the sky. When standing, feet are parallel or slightly turned in (explore which option feels best in your body). With a flat back, title forward from your pelvis. Pause and breathe.
Myofascial Release Techniques
Props: Use a tennis or massage ball
Action #1 Start with feet (standing). Think of the length of your foot as thirds. Roll lengthwise along the foot. Then, scribble the foot in different directions. Pause in any areas that are sensitive and hold there. Breathe deeply.
Action #2 Do hamstrings next (start seated on the ground). Think of thigh bone as thirds. Start near the pelvis and work towards the knee. Avoid the knee!
Action #3 Then calves (do this one seated on the ground as well). Elevate one leg at a time to create a block/ball/leg stack. Place hands beside hips. Again, think of your calves as thirds. Start near the knee and work towards the ankle.
Action #4 Lastly, the glutes! Recline back. Bring soles of feet on your mat. Place one ankle on top of the opposite thigh (reclined figure four). Float pelvis and place the ball underneath the center of the glute of the leg across the thigh (think of your glutes as a target — you want the ball right in the center bullseye). Option to place a block or rolled towel underneath the opposite hip to balance the hips from side to side. Shift hips left and right slightly. Explore placement of feet to shift the ball to the outside of the glutes or towards the inside near your piriformis. Pause where you feel uncomfortable and breathe deeply.
Incorporate these stretches and MFR therapy on a weekly basis to keep your body tuned up for your next adventure!