is a critical part of a runner's training.Stretching can reduce your risk of injury, increase efficiency by making your strides longer and undo the tightness that often develops as a result of high running mileage.Several stretches can be done at your desk to keep your muscles in tip-top condition.Ease into each stretch and hold for 30 to 60 seconds.
Seated Hamstring Stretch
Tight hamstrings can make you a less efficient runner and also increase your risk of injury.To stretch your hamstrings while sitting at your desk, move forward on your chair so you are positioned on the front edge.With one leg bent and your other foot flat on the floor, extend your other leg in front of you so your heel is resting on the floor and your toes are pointing toward the ceiling.Place your hands on your bent leg and, keeping your chest lifted and neck long, lean forward from your hips.Lower your chest toward your thighs and hold this position.Slowly sit back up and then change legs.
Seated Chest Stretch
Runners often suffer from tight chest muscles.Tight chest muscles can lead to a rounded upper back, poor posture and inefficient breathing.To stretch your chest muscles, sit up straight and place your feet firmly on the floor.Lift your chest, raise your arms and place your fingertips against the back of your head.Gently push your elbows as far back as you comfortably can.Do not push your head forward but instead focus on keeping your chest up, your neck long and your shoulders back.
Standing Calf Stretch
Your calf muscles are under almost constant tension when you run.These small but powerful muscles are prone to tightness and, subsequently, injury.To stretch your calves, stand up and place your hands on your desk.Take a large step back with one leg.Keep your feet parallel and your hips square.Gently push your rearmost heel down and back into the floor.Hold for the desired duration, and then change legs.
Seated Upper Back Stretch
The action of holding your shoulders and head up and back while you run can cause a buildup of muscular tension in your upper back.If left unchecked, this can manifest as upper back pain and also headaches.To stretch your upper back muscles, sit up straight in your chair with your feet flat on the floor.Clasp your hands together and raise your arms out at shoulder level.Round your shoulders forward and try to spread your shoulder blades as wide as possible.Hold this position for the desired duration and then relax.
Recetas para salvar el SNS - DiarioMedico.com
