6 Sitting down Yoga Stretches for Walkers and Runners

 

20 Minute Gentle Yoga Stretch for Tight Legs

Video taken from the channel: Yoga by Candace


 

15 minute Seated Yoga Stretches for Headaches, Anxiety & Tension | Sarah Beth Yoga

Video taken from the channel: SarahBethYoga


 

Basic Chair Stretches | UCLA Rehabilitation Services

Video taken from the channel: UCLA Health


 

Shin Splints Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

Best Full Body Yoga Stretching Routine after hiking, running, intense workout

Video taken from the channel: Walking Nature World


 

Yoga For Hikers | Post Hike Stretches for Tired Legs

Video taken from the channel: amandaoutside


 

Anterior Shin Splints Treatment Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


#1: Chest Opener While walkers and runners typically focus on stretching the lower body, it’s equally important to open #2: Seated Twist Release tension and stiffness in the lower back and hips with this gentle twisting pose. Begin seated #3: Seated. 6 Seated Yoga Stretches for Walkers and Runners | MyFitnessPal These chair stretches can help relieve tension and tightness, and help improve your stride. While running and walking are both great forms of exercise, the repetitive motion of these activities can cause major tightness and muscular imbalances in the body without a balanced.

Another month, another monthly workout round up! This month we are bringing you 6 yoga and stretching workouts for runners. Last month we offered dynamic stretches to do before your run – so it only makes sense that we know give you some post-run stretches. Yoga and running are great teammates. Whether you’re hitting the mat before a run or looking for a way to unwind afterwards, there are many yoga poses that are ideal for runners.

If you’re chasing your PB then mastering the perfect yoga routine can really give you the edge. Take a look below at the 10 best yoga poses for runner. Yoga instructor Irena Miller is a big proponent of yoga as a wellness tool for walkers. “A few simple yoga poses can help you avoid a sore back, shin splints, plantar fasciitis and fatigued legs, all while boosting your stamina, decreasing muscle tension, improving your. Yoga is great for runners because it counteracts the pounding, tightening, and shortening of muscles they experience, says Kiley Holliday, a yoga instructor who teaches workshops geared specifically to runners at Pure Yoga in NYC.

Holliday created this sequence to target areas of the body that are problematic for runners, like the hamstrings. “Yoga is the perfect recovery activity for runners,” “Yoga is the perfect recovery activity for runners,” Pacheco says. “It relieves soreness and tension in your hardworking muscles, and restores range of motion, so you can run better the next time you hit the road.”. As cyclists, we often look for quick exercises that result in more power, speed, and endurance. Many think of yoga as a counterbalance to these drills that leave muscles tight and sore. Running works many leg muscles and also puts a strain on the knees and back.

Learn about 10 stretches that can help keep runners performing well in this article. A quick and mindful Yoga for Abs Workout! You can do this sequence alone or before or after your regular yoga practice.

Connect to your center and learn to m.

List of related literature:

A lunge, a Thomas test, or those asanas in yoga known as the ‘warrior poses’, are common ways to induce a stretch in the psoas, which works well as long as the lumbars are not allowed to fall too far forward in the lunge, and the pelvis is kept square to the leg in front (see Fig. 4.17A, p. 62).

“Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals” by Thomas W. Myers
from Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals
by Thomas W. Myers
Elsevier Health Sciences, 2020

Finally, although many schools of Yoga teach this sequence encouraging a deep standing backbend in postures 2 and 11, there is a potential for compression of the lumbar spinal discs, which can lead to pain.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

The beauty of repeating this yoga flow is that it provides multiple opportunities for branching into frontextension postures, such as Sphinx, Cobra, and Kneeling Forward Lunge, or into the crawling postures from Table pose, or into the seated postures, such as Pinwheel, Seated Forward Bend, or Spinal Twist.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

Crisscross (exercise 5-8) advances the challenge of One-Leg Stretch by adding rotation of the torso while maintaining flexion of the spine.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

When moving from a standing to an unsupported sitting position, as the hips move into flexion, tension in the hamstring and gluteal muscles rotates the pelvis backwards, taking with it the lumbar spine, which starts to flex.

“Functional Anatomy of the Spine” by Alison Middleditch, MCSP, Jean Oliver, MCSP, SRP
from Functional Anatomy of the Spine
by Alison Middleditch, MCSP, Jean Oliver, MCSP, SRP
Elsevier Health Sciences, 2005

To achieve a basic pose like Warrior Two, for example, you need to stand with your feet apart on the yoga mat, stretch your arms straight out in either direction, bend your front knee, pivot your back foot forward about ten degrees, and hold.

“Ask for More: 10 Questions to Negotiate Anything” by Alexandra Carter
from Ask for More: 10 Questions to Negotiate Anything
by Alexandra Carter
Simon & Schuster, 2020

Finally, you can twist one leg to rest on the back of the opposite-side arm and stretch the second leg out behind the torso, which Iyengar calls One-Leg Koundinya’s Pose I (eka pada koundinyasana; Light on Yoga #159).

“Original Yoga: Rediscovering Traditional Practices of Hatha Yoga” by Richard Rosen
from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga
by Richard Rosen
Shambhala, 2012

The difficulties in performing abdominals, with the arms much closer to the head and at the beginning of the yoga posture called sarvanga-asana with the legs closer to the ground, were discussed in Exercises 2.2 and 2.3.

“Biomechanics of the Human Body” by Emico Okuno, Luciano Fratin
from Biomechanics of the Human Body
by Emico Okuno, Luciano Fratin
Springer New York, 2013

As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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34 comments

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  • i have anterior shin splints and the muscle is flexed all the time without me flexing it I’ve tried numerous stretches do you have any advice

  • Thank you for this great video again. I have shin splints but on the inside of my left leg. Is there any exercise I can do? Thanks.

  • I used the whole of lockdown to rest my shins. Walked to school yesterday because year 12s are allowed back in and my shins hurt, its only a 5 minute walk:(

  • Since August I’ve had shin splints. I took weekly breaks from time to time as I thought it would help me recover. I was in a boot for 2 weeks in October then I came back to playing basketball. I’m november, I was diagnosed with a stress fracture. I took 4 months off and been on physical Therapy. I just started playing again and they hurt so bad. I have bad shin splints and I’m still on PT and I don’t know what to do.

  • Hey, thanks for this video! I just started running again because of the lockdown, and my shins were hurting pretty bad after two weeks of running. I saw this and now I’m back running again with proper exercise and stretching of course. Thanks!! I didn’t even know shin splints were a problem for runners until I suffered from them!

  • I’ve got a shin splint injury and I’m going into military service in a month, do you think I have enough time to fully recover and get back to some intensive training because I have to be in top form from start?

  • I can’t point my toes or sit in “hero” pose in yoga. (It hurts my knees as well as my feet). Whenever i point my toes I get cramps immediately in my foot. My feet don’t seem able to go backwards like trying to sit on my heels with my toes flat. What would I need to stretch to increase my flexibility and be able to do this pose.

  • I recently started running outside cause the gyms are closed and I noticed this pain. I thought it was muscle soreness but I believe it’s shin splits. I took 5 days off of running and just went for a 5k run today and it hurts sooo much to walk now. What should I do??

  • Not sure if it’s my splints but the lower portion of the front of my legs feels very tense off and on.. I will try this. Thanks, for the video.

  • I did it once again and just found out how beautiful this practice is…many thanks Sarah.
    Really liked the making a circle around the head and on the ground part…
    I feel the energy flow in my body.
    You are Great Sarah.
    Namaste.

  • Am I doing something wrong? When I tried to do the first pose my ankle/front of my feet hurt a lot like I’m putting too much pressure on my feet.

  • My legs have been feeling tight since I started running outside again and this was absolutely perfect. You said stay in this pose for five minutes and I thought OK she’s crazy but let me tell you what my muscles started moving and grooving and letting go and doing things that I was so surprised that my legs and my lower back and my hips just feel so much freer. Thank you so much.

  • Really glad to find a hiking specific yoga session, thank you! One suggestion: I prefer it when I’m talked through moving between poses, which you didn’t do. I felt rushed going from one to another, especially going into and out of down dog.

  • My shins hurt so badly that walking every day hurts my shins but this happened last year it lasted for about 2-3 months of horrible pain. I’m over weight but not noticeable and I’m really tall. My shins hurt badly when I do pe and I do a cardio activity every Wednesday that is a intense work out at school. I cry barely walking up and down the stairs, what should I do because the pain hurts soooo much. And my parents think it’s a minor problem and I haven’t been to the doctor for anything. What should I do???

  • As usual awesome video! I have a maybe stupid question… Due to my larger boobs having my hands at my heart is kind of uncomfortable. Is keeping my hands just down an okay alternative?

  • I will try these, really really hope these work, I used to run 10km easily 6 months ago but ever since shin splints have been bothering me, if any other tip or advice from anyone would be greatly appreciated.

  • I love this video. I get tension headaches from stress as well as often working at a computer for long hours and this was one of the first things that really helped. Thank you so much.

  • Honestly first time doing this
    Yes was a bit hard (considering my hamstrings are ridiculously tight) but I really did enjoy it
    I have to ask if I were to do this daily would it improve my hamstrings and flexibility and what would you also recommend?

  • Excellent video, thanks. My anterior is more the issue. Not sure if its arthritis from an injury as a child or from walking. I’ll check with my chiropodist on shoes.

  • Wonderful evening stretching session, thank you! I hiked 12 miles yesterday in Molekumne Wilderness. Where was this filmed? Gorgeous scenery!

  • Thanks so much. I turn to your videos when I have a problem. When I put my foot on a chair and try to stretch my right leg, I’m getting a lot of pain at the right side of my shin, around knee and right side of thigh. I have recently had a pneumonia vaccine and an hour and half later my right leg was muscle bound. Haven’t been able to sleep without pain killers since March 26th. During day, I can get around but at night the pain in my shin, ankle and sometimes it goes high is excruciating. I was tangoing March 20th and felt a pain in my lower right back (as I often do and go to my chiropractor and get fixed). This time it was a feeling of nerve and muscle pain. Not a shooting pain like sciatica. Exray report is things a bit out of wack down there. So it’s not a shin splint…anyway, I’m trying to stretch the leg and hip to release anything that might be crunched.

  • Hi Doctor,This is Nisar ahamed age 37 from India. I’m regularly Jogging,Last October month I completed 240 km running challenge then November 1st start light shin splint pain then severe pain when I walk also then I visited 3 different ortho doctors, X-ray taken but everything fine, then acupuncture treatments 3 times,then physiotherapy heat treatment 4 times. November full rest (walking pain), December rest,Jan 2020 -slowely Jogging again pain started again Feb and March rest. Today 13.04.2020 start 5km jog again pain noticed. Doctor I’m totally disappointed please suggest me��. Doctor I noticed my shin area when I touch small nerve has in that place.If any nerve knot?

  • I have much shin pain and i tried yours stretches… but after using stretching pain increase…. please explain solution about it….

  • Buy a printable worksheet with the Anterior Shin Splints Treatment Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-anterior-shin-splints-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I am so sick that I couldn’t even get out of my bed to do your sick yoga videos. So glad I found this one. I did it seated on my bed. Not sure it was the right thing to do but it felt so good

  • My pain is on the medial side, is this still a shin splint? It acts up as I’m running and after, it has come and gone pretty quickly, but tonight it was really bad, couldn’t finish my run and had to limp home. I took an ibuprofen and acetaminophen, now I’m wondering when it will be safe to go back to running. I am training for a 10k. Just a personal goal. But haven’t done any exercise in literal years so that’s why I’m guessing I got this injury. I’ve never had this pain before from running. Guess I’m getting old now

  • Each video prepared by Sarah Beth has a purpose and you can phisically feel the sense that brings with the flow. Each exercise routine help me to find the better version of my self both psychologically abd physically.

  • Do you know how long it will take my shins to recover, i have been feeling pain for a week now im in xc and I would like to recover asap

  • Hi mam am from India am a Indian army athelete……..i suffer from much tibial bone pain ((shin pain )) pls hlp me….i hope u do ur best

  • i’ve started running again as I can’t get to the gym and i’ve had pain in my shin for a couple of days. it’s getting more prominent and uncomfortable. I’m not sure if it’s the new style of exercising or if it’s an injury? when i’m running it’s fine, but when i’m not doing anything it hurts more

  • I find I have the most pain when pointing my toes up. I did this to myself, running on concrete in cowboy boots was not a good idea

  • Can I do these exercises if I have patella tendonitis. I have both (patella tendonitis & shin splints). I have noticed that toes movement are different in patella tendonitis exercises ( toes are pointed towards you) while toes movement in shin splints exercises are the other way around.

  • Hey Amanda! Great videos! Love your channel. I am actually just trying to put a yoga video together and was going to do a voice-over as its really windy where I was filming! Would you recommend that? Also, what do you use for your audio? Did you use a mic? Thank you:-)

  • Thank you so much for posting this! I loved how quiet it was, and how smooth the transitions between poses were. It wasn’t too difficult either and I was able to modify it a little for what I’m able to do.