Stretch it out

The right way to avoid injury and increase flexibility

Cats and dogs naturally know how to stretch, so being a more advanced life form, you know how to as well, right?

Wrong.

If you're throwing your ankle up on a fence to stretch the hamstrings or tucking your leg under your butt and laying back for a quad stretch, you're doing it wrong and asking for an MRI, said David Egan, a certified strength and conditioning specialist at The Firm Fitness Center in Marlton.

Egan uses a technique called Active Isolated Stretching, which calls for short two-second repetitive stretches that isolate one specific muscle group. He says AIS is more effective than static stretches, which are held for 60 seconds.

Egan shared with Impulse some stretches for running and jogging, using my rusty bulk as a guinea pig. Don't forget to do these stretches before and after your run.

The Stretches

Glute stretches: For your butt; very important in running. Lay on the floor on your back. Lift your left leg and bend it at a 90-degree angle. Pull the knee toward your right shoulder. Hold for 2 seconds. Do 10 reps and switch to the other leg.

Calf stretches: You'll need a rope, long belt or a long-sleeve shirt. Lying on your back, place the rope around the ball of your foot. Hold rope ends with both hands and lift, while flexing your toes toward you. Hold for 2 seconds. Do 10 reps and switch legs.

Hamstring: Similar to the calf stretch. Place the rope around the arch of your foot and pull your leg straight up until you feel a stretch. Hold for 2 seconds. Do 10 reps and switch legs. Don't put your foot on the trunk of your car ever again.

Psoas stretch (Quad): Kneel on your right knee and place the left leg in front of you, foot flat on the floor, keeping your belly button sucked in and hips tucked under. Now you shift your weight forward, which is easy. It's keeping the belly button and hips in place that's not. Hold the lean for 2 seconds. Do 10 reps, each side.

Quad stretch: The quad stretch worked much better for me. Lying on your right side, grab the inside of your right foot with your right hand; this anchors your body. Now, bend your left leg, grab your left foot with your left hand and push your knee toward you until you feel a stretch. Hold for 2 seconds and repeat 10 times on each side.