Do you have a stretch routine? Post-Run & Row Stretches

[CBDB]

Just wondered what post-activity stretch routines everyone had, and if you use apps or other tools to help remind you to do those post-run, post-cycle or post-row stretches?

My post stretches is in the image here again (see image), and I recently have extended these to accommodate my rowing as well.

I use the VT Stretch app on IOS (Virtual Trainer Stretch App), which has served me well over the last two years of running.

I had programmed in the C25k post run stretches as advised by the NHS C25k website ( nhs.uk/live-well/exercise/h... ) and that way I was able to usually come back from a run, drop my trainers off downstairs, head up to the bedroom, drape one of our large beach towels over our bed and hit the play button on the stretch app to give me audio guidance through the 10min or so of stretches. Then I’d sling my clothes into the laundry and head to the shower.

Having had this app meant I never missed a post-run stretch! It made me have a solid pattern or habit.

Now having switched temporarily from running to rowing, and having checked and confirmed that the stretches I initially set up were still valid for post-row stretches (they are!), I have added another set to accommodate the additional pressures on the upper body. (See right side of image)

Whereas the first set (both for running and rowing) is held for at least 20 seconds each (I usually have it on 25 seconds each) and 10 seconds rest in-between to allow me to move into the next position, the second set with additional post-row stretches I have set to 15 seconds and no rest in-between.

I’m still not as solid with pre-activity (dynamic) stretches, as more often than not I use a 5 min walk or row instead of pre-run stretches. It just feels easier that way.

So what do you use to support your post-activity stretches?

[Hedgehogs123]

This is such a useful post thank you, I don't have a set routine but I do always ensure I do stretch both before and my running. I probably don't spend as much time as I should. I do hold the stretches for long than my pre run ones, but looking at your useful chart not the variety I probably should do.🚶‍♀️

[CBDB Administrator Graduate Gold in reply to Hedgehogs123]

Fab! 👍🏽 As far as I have read, you can warm up with an easy 5 min walk or row, so as long as we do that, I think we’re ok with not having a solid dedicated pre-run routine.

(They do mention to not do static stretches pre-run/row though, rather dynamic ones. My app doesn’t do those, so I’ve mostly chosen the easiest option of a pre-run walk or pre-row easy row)

I do find an app helps me hold the stretches for long enough.

[alpacagirl]

Interesting post thank you - will check out that app. At the moment I don’t stretch before a run - I do a brisk 5 minute walk (handy as the lane from my house goes uphill and I can’t cope with running uphill from cold 😂) afterward I do the nhs suggested static stretches for runners but hold them for 30 seconds not 15.

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Ahh we do kind of the same stretch routine, then. I started with the NHS website but wanted to have some audio guidance whilst I do them. Putting the stretches together on the app as close as possible to the NHS stretches, that was my solution.

30 seconds! Nice. I think anything above 25 seconds makes me very impatient! 🤣🤣

👏👍🏽👏👍🏽

[alpacagirl in reply to CBDB]

I keep the music playing😂

[CBDB Administrator Graduate Gold in reply to alpacagirl]

Oh, that is a good tip! Music makes any time fly by much faster! 👍🏽👏

[alpacagirl in reply to CBDB]

You can blame Iannoda Truffe for the 30 seconds - I was doing 15 seconds as specified then read somewhere he advises the stretches should be held for at least 30 seconds😂😂

[CBDB Administrator Graduate Gold in reply to alpacagirl]

👍🏽⏱