Clean Run - October 2013 - 55

The Best

Stretches

for Weekend
Warriors

By Kimberly “Kimber” Chase, photos by author

Agility is a physically demanding sport and puts us at risk for
injuries. Besides the physical strain of the sport, we’re challenged by the fact that our bodies sit throughout the week at
desk jobs and computers, while traveling to agility shows, and
between runs at trials. Weaknesses as well as unwanted lengthening and tightening of muscles is caused by being in this posture. It’s been awhile since my series “Functional Fitness for
Handlers” ran in Clean Run, and I’m seeing very few handlers
do any type of warm-up for themselves at agility trials.
With the information highway at our fingertips almost everything
we ever wanted to know (and lots we didn’t) about exercising,
working out, and nutrition is now available online. But after
reading replies to Facebook fitness inquiries and chatter about
bodies and injuries—“I just need to stretch my hamstrings and
I’ll be better soon,” “Oh, I use the Alexander method. It’s the
best,” “I’ll show you some plyometrics,” “My chiropractor
says ...,” “My trainer says …,” “Pilates keeps my knees in great
shape,” “You should try ...,” or “Yoga is all a person needs”—
I wondered, with all that information, how does a person choose
what is best for their body? Which one stretch or exercise is the
best one? So I was inspired to ask an online question of my own.
On a website that serves over 250,000 health and fitness
professionals worldwide, I posted the question, “If you could
pick one exercise or stretch for weekend warrior runners,
what would it be?”
The answer? There were 17 different answers from 18 qualified professionals including Pilates, Tai Chi, and yoga instructors; physical therapists; MELT Method instructors; personal,
strength, and athletic trainers; exercise physiologists; sports directors; coaches; and physicians. Almost everyone agreed that:
1. The stretches or exercises should primarily address the
“posterior chain,” which includes the muscles on the

October 13

Clean Run

backside of your body: butt (gluteus), back of the leg
(hamstrings), calves, and low back/spinal erectors.
2. Most physical impairments are caused by muscular
imbalances.
Ankle and hip mobility, hip flexors (around the front upper
leg/groin), the front of the leg (quads), and the outside of the
thigh (the IT Band, which gets very tight from running and
sitting) were also mentioned as areas that should be addressed
with stretching.
Here are the stretches, exercises, and modalities suggested by
the professionals, with brief descriptions. Contraindications
and the many possible modifications are not discussed here.
Please note that both legs should be stretched or exercised
unless there is a known body imbalance.

Bent Over Hamstring Stretch with Toes Up
Elevate toes/ball of the foot
on anything available. Gently lower upper body and
arms to the ground, keeping
legs as straight as possible.
Hold 10-30 seconds. Come
up slowly.

Please note that both legs should be
stretched or exercised unless there is
a known body imbalance.

Clean Run - October 2013

Table of Contents for the Digital Edition of Clean Run - October 2013