No one runs for very long without realizing that the way to an injury-free running program is supported by a sound stretching routine. Without improved flexibility, joint and muscle injuries are virtually inevitable, and that dictum applies as much to the hips and lower back as it does to the legs. After all, these parts of the body absorb considerable punishment in the running motion, so improving flexibility of the hips and lower back both improves running and fends off regimen-disrupting injuries.
Hip and Lower Back Stretch
This classic stretch for the hips and lower back starts with sitting down on the ground, legs extended. Raise your right knee and place your right hand flat on the ground behind you for stability. Place your left arm out straight so your forearm is firmly alongside the outer right side of your right knee. Twist your midsection back and look over your shoulder until you feel the stretch. Hold this position for 20 to 30 seconds and then release. Repeat it for the other side, and then do an entire second set on both sides.
Camel-Cat
This stretch comes recommended by "Men's Health" magazine as part of its three-minute Flexibility Routine. Get down on the floor in a crawling position on your hands and knees. Your hands need to be directly under your shoulders and your knees directly under your hips.
Push your back up into a round position, creating a "camel hump." Hold that position for one or two beats, and then push your back down into the inverted position, so it is curved downwards like a cat. Hold that for one or two beats. Repeat the entire maneuver 10 times.
Floor Raises
Lay flat on the floor on your belly, legs extended and spread out, and push your upper body off the floor with your hands, keeping those hands positioned under your shoulders. Keep lifting your body until your hips are just off the floor, and then relax all the muscles in your trunk so that only your arms are supporting your weight.
Gravity will pull down and stretch your lower back. Hold this position for 20 to 30 seconds. Then turn to the right, both hands still on the floor and rotating your legs so both feet point toward the right rather than towards the floor. Hold for 20 to 30 seconds. This further stretches the lower back, as well as the hips and obliques. Return to the original, central position and then stretch the left side for 20 to 30 seconds. Repeat the entire central-right-left sequence a second time.
Standing Hip Thrust
This "Men's Health" magazine stretch focuses exclusively on the hip flexors. Stand up straight with your knees comfortably bent, feet together and your hands on your hips. Step your right foot a couple of feet forward. Push your pelvis forward until you feel the hip stretch. This is a subtle stretch, so you need to pay close attention to form and make sure you reach the stretch position without going too far.
It does not take much effort to stretch the hip flexors. Hold this position for 20 to 30 seconds, switch sides and stretch the left flexor for 20 to 30 seconds, and then repeat the entire procedure again.
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