One of my goals this year is to be more mindful and intentional with my post run stretching. While there are endless variations of stretches one can perform post exercise, there are a few that can be enhanced by using a stretching rope. When I actually take the time to do these, my body always thanks me. Sharing a few of my go to Rope Assisted Stretches For Runners.
Rope Assisted Stretches For Runners
There are ropes that are made especially for stretching. However, if you do not have one, you can use a yoga strap or a bathrobe belt. All work just fine to perform these rope assisted stretches. Hold each for 30-60 seconds.
IT Band Stretch
One of the hardest places to stretch, in my opinion. Using a rope helps to target this much needed spot post run. Place your rope on ball of right foot, keeping right shoulder on ground as much as possible. Grasp the rope with your left hand and gently pull your leg across your body feeling the stretch in your IT band. Repeat on the other side.
Inner thigh/calf stretch
The inner thigh is another often neglected spot for runners. With the rope around the ball or arch of your right foot, grasp both ends of the rope in your right hand. Keep left leg relaxed on floor. Pull rope up towards you until you feel the stretch in your inner thigh. Repeat on other side.
Lying on your back, loop the rope around the ball of your right foot. Rotate your right foot about 45 degrees until you feel the stretch on the inside of your ankle. Raise the rope to achieve the desired stretch. Switch sides.
The outside of my ankle gets very tight and the only way I can target that area is with a rope assisted stretch. Similar to the above stretch, rotate your foot inwards 45 degrees to target the outer ankle area. Repeat on other side.
Of course there are so many more rope assisted stretches you can perform for your quads and hamstrings. Check out these Youtube videos for ideas. I them to be next best thing to having someone else stretch you.
Tell me, do you ever perform rope assisted stretches?