This is an advanced stretch technique for hip flexor strain, front hip joint and quadriceps muscle. Opens up the front hip joint, and one of the best hip flexor exercises. Kneeling in this position might not be comfortable for runners with knee injury. Use the standing or Thomas test stretch position for iliopsoas muscles. These muscles tend to be very tight in a lot of people from excessive sitting and lack of regular stretching. Hip flexor strain or injury can often cause micro tears and scarring leading to adhesions, thickening and pain.

This is a quick test to see if you are missing ankle stretch. You need at least 10 degrees of ankle dorsiflexion for walking properly. For squatting, running and other athletic activities you need more range of motion for optimal sports performance and injury free motion. Ankle stretching are important for injury prevention and essential for running.   A lot of athletes and runners are missing adequate ankle flexibility which often results in compensatory changes up the chain with high risk of injury.

Hamstrings are group of three muscles which help bend the knee and extend the hip. Hamstring tightness is very common and can cause running back injuries, low back pain, knee pain, running injuries and impair performance. Here’s a cool and effective hamstring stretch exercise using Proprioceptive Neuromuscular Facilitation or PNF technique. This is a physical therapy technique which uses the anatomy and physiology of the neuromuscular system to effectively stretch the muscles. Hamstring stretching exercises is a contract relax technique is used here to inhibit the hamstrings so they can be stretched more effectively. 10 secs of the contract phase and 30 seconds of the stretch phase for 2-3 minutes.

This is a modified pigeon pose used in Yoga to open up the hips. It stretches the pyriformis, hip joint, glutes, etc. This stretch is a must for runners with knee pain while running iliotibial band syndrome, patellofemoral problems and running knee pain other running related knee injuries. Not only is this exercise effective it can be done by anyone using a chair or table. Athletes and runners should make this stretch a regular part of their flexibility routine.

How to do a knee bending stretch safely after after common running injuries or knee pain. Great knee flexibility exercise specially for knee pain management and acute knee injury or arthritis. If you have knee stiffness due to swelling, arthritis or guarding after an injury…you want to do a non-weight bearing stretch to improve knee flexibility. This exercise also improves circulation and lubrication of to the knee joint without putting pressure on the joint unlike other weight bearing stretches like squatting, etc.

Stretch out those hamstrings so you can move easier and reduces chances of hamstring injury. In the modern world most people sit for long hours resulting in a tight hamstring which restricts proper movement. Hamstrings are group of three muscles that sit on the back of the thigh. They cross two joints, the hip and the knee…and their function is to bend the knee and extend the hip. Hamstring back pain can increase risk of injury and impairs optimal performance for athletes.

Use your couch for opening up the front hip and leg muscles. This is an advanced stretch technique which targets hip flexor problems, quadriceps and anterior tibialis muscles. Great stretch for runners and athletes or anyone looking to open up the hip from too much sitting and biking.  It's also used for treating back and hip pain after injury or from repetitive strain and poor mechanics.

Here’s an advanced technique for stretching the hip flexors and front hip joint. Using a resistance band to apply an anterior glide to the upper thigh bone adds a super stretch to the the hip flexors and the front hip capsule. Great technique for runners and athletes who are looking to really open up the front hip/hip flexor muscles or prevent pain in knees.  This advanced stretch is also helpful for hip flexor strain treatment specially after the acute symptoms have subsided and you need a stronger stretching technique.

In this video is on hip stretch for piriformis and hip joint flexibility. It is a safe and effective hip stretch to improve the flexibility of the hip and surrounding hip muscles.  This hip stretch an help relieve low back pain, sciatica, pain in knees, patellar tendonitis, ITB syndrome, and some hip pain issues.   This is also a great stretch to improve flexibility of the IT band and prevent running related injuries like arthritis in the knee.  It's important to make this exercise part of you daily stretch routine.

Easy hip stretch to open up the hip joint and muscles. I am really emphasizing hip openers for anyone looking to improve their running performance and injury free running. This is a great stretch that stretches both hips in multiple planes and specially great for opening up the hip joint for better movement and preventing running foot injuries. A must after you finish your run or other athletic activities.  Most of us sit too much and over time tend to get stiffer and stiffer through the hips often leading to lots of problems like low back pain, knee pain, sacroiliac joint pain, hip pain, etc. You don’t need anything fancy, I am using a picnic bench and it works great.