Welcome back to another installment in our Move With Us series. This week we’re doing a series of exercises that are really great to do after a run (or walk).

We know that stretching isn’t always what we feel like doing after we work out, so we’ve made a quick 5 minute series for you to follow along with and help to stop neglecting our cool down. This video targets our hips, back and muscles of the legs to get an all over after run stretch.

Thank your body after your run and come Move With Us!

Roll Down Series

• Our aim is to release tension through your whole spine while also lengthening the muscles through the backs of the legs

• Start standing, tuck your chin into your chest and roll your body vertebrae by vertebrae down towards the floor as far as is comfortable

• To return, slightly bend the knees and begin restacking the spine with your head the last thing to come up

• Rolling down again, we’re going to hold at the bottom and add in a sciatic stretch

• Slightly bend your left knee and keep your right leg straight, reach both hands towards your right leg and feel the stretch up the back of the right leg, letting your head hang heavy

• Return to centre and swap legs holding each side for 10 - 15 seconds

• Rolling down once more, holding at the bottom and repeat your sciatic stretch

• This time, reach your right arm up towards the ceiling rotating through your back

• Return to centre and swap legs holding each side for 10 - 15 seconds

Hip Flexor Stretch

• Our aim is to open up through the front of your hips and into the groin, you also may feel a stretch through your quads

• Kneeling on the mat, bring your left leg out in front of you

• Tuck your pelvis underneath, drawing your belly button in towards your spine, and push your hips forwards

• Hold for 15 - 20 seconds and repeat on the other side

• Repeat the stretch on both sides twice, or more if you feel the need

Supine Quad Stretch

• This stretch targets the quad muscles at the front of our legs

• Sitting on the mat with your legs straight in front of you

• Tuck your right foot underneath your and then slowly lean backwards as far as is comfortable, this can be quite a strong stretch so be gentle

• Hold for at least 20 seconds before repeating on the other side

Supine ‘Pretzel’ Glute Stretch

• This stretch targets our glutes and encourages more movement through our hips

• Lying on your back, cross your right knee over your left knee and bring your knees to your chest, lifting your feet off the mat

• Now reach and grab your left ankle with your right arm, and your right ankle with your left arm and gently pull your legs towards you, feeling a stretch through the right glutes

• If you can’t reach your ankles, hold along your shins or knees

• Uncross your legs and repeat on the other side, holding the stretch for at least 20 seconds each side

We hope you found this helpful! Feel free to repeat this series multiple times through out the week and keep Moving With Us. If you have any questions or need any advice on any of these exercises, please don't hesitate to reach out and chat to us.

Remember that you shouldn’t feel pain during any of these exercises. If they are painful for you, consider avoiding that exercise or decreasing the intensity. We are always here to help if needed.

If you’re after some more advice or are in need of some hands on help, we’d love to see you at Collective Motion! Collective Motion offers Osteopathy and Pilates and is conveniently located to service our Bentleigh community as well as its surrounding suburbs including Bentleigh East, McKinnon, Ormond, Glenhuntly, Murrumbeena, Carnegie, Oakleigh, Gardenvale, Brighton East and Hampton East. Click below to book an appointment and let us help you get moving again.