advanced soleus stretch

Stretch #29. Advanced Soleus Stretch

• Stand with the toes on a step, the heel off the back and the knee bent
• Make sure you have something to hold on to before dropping the heel down carefully until you can feel a stretch
• Hold for 20 seconds

another soleus stretch

Stretch #28. Soleus Stretch II

• Place the leg to be stretched in front with the toes raised up on a step or something similar
• Bend the knee and lean forwards to increase the knee flexion
• Hold for 20 seconds

Happy Birthday to speedy grandson Jarod Falconer, 11 years old today!

easy soleus stretch

Stretch #27. Soleus Stretch (Easy)

• Stand with one leg in front of the other close to a wall
• Place your hands on the wall for balance
• Bend both knees, focusing on the back knee
• Move your weight forwards onto your toes but make sure you keep the heel down at the back
• Hold for 20 seconds

advanced gastrocnemius stretch

Stretch #26. Advanced Gastrocnemius Stretch

• Stand on a step with only the toes supported
• Drop the heels off the back of the step, keeping the knee straight
• Hold for 20 seconds

Variation - Perform on one leg only

gastrocnemius/calf stretch

Stretch #25. Gastrocnemius/Calf Stretch

• Stand with one leg far in front of the other and lean forwards against a wall
• Keep the back heel flat on the floor
• Bend the front leg to lean forwards and keep the back leg straight
• Hold for 20 seconds

Variation-Bending the back knee in the same position will stretch the Soleus muscle only

advanced shin stretch

Stretch #24. Advanced Shin Stretch - only for those who can feel no stretch in the shin stretch and standing shin stretch.

• Kneel with your shins flat on the ground
• Place your hands on the floor next to your knees
• Raise your knees of the floor, keep your heels and knees together and feet on the floor
• Hold for 20 seconds

Happy Birthday Debbie Cowell, 52 today!
Happy Birthday Colin Farlow, the big 5-0 today!

standing shin stretch

Stretch #23. Standing Shin Stretch

• Stand with your toes of the right foot on the floor on the outside of your left foot
• Bend the left leg to push your ankle towards the ground
• Hold for 20 seconds
• Swap legs!

shin stretch

Stretch #22. Shin Stretch

• Kneel with your shins flat on the ground
• Sit back on your heels, slowly increasing the pressure
• Hold for 20 seconds

kneeling quad stretch

Stretch #21 Kneeling Quad Stretch

• Position yourself with one knee on the floor and the other leg out in front with the knee bent and foot flat on the floor.
• Grasp the ankle of the back leg behind you.
• Lean forwards from the hips and at the same time pull the ankle towards your bottom.
• When you can start to feel a stretch in the front thigh, hold the position.
• Hold for 20 seconds

Not advisable if you suffer from knee soreness.

Corrie and Noeline receiving their medals at O'Connor Ridge

partner hamstring stretch

Stretch #20 Partner Hamstring Stretch

• Lie on your back
• Lift one leg off the floor, keeping the knee straight
• Get your partner to push it higher until you feel a stretch
• Hold for 20 seconds

Variation: Wrap a towel or strap around the sole of the foot. Grasp the ends of the towel and pull your foot towards your head

Caroline finishing fast. Not bad for a 69 year old! (hang on, I'm only 6 years away)

For the record, Caroline will be 70 on the first of August next year. Now there's a birthday worth celebrating! She is the oldest speedygoose regularly training with us. And what a runner!

standing hamstring stretch

Stretch #19 Standing Hamstring stretch

• Stand with one leg just in front of the other
• Bend the back knee and rest your weight on the bent knee
• Tilt the hips forwards as if sticking your bum in the air
• Hold for 20 seconds

Brett running in. Debbie behind.

sitting hamstring stretch

Stretch #18 Sitting Hamstring stretch

• Sit on the floor with both legs straight
• Keep your back straight as you lean forwards through the hips
• Hold for 20 seconds

Variation: Have the legs at a 45 degree angle

Also running the Veterans handicap at O'Connor Ridge last month - Nadine

hip flexor stretch

Stretch #17 Hip Flexor Stretch

• Kneel with one knee on the floor and the other foot in front with the knee bent
• Push your hips forwards and keep the back upright
• Hold for 20 seconds

Variation: Sit on the ground with one leg tucked under your bottom. Lean backwards slowly

Janene in the classic finishing lunge we teach all athletes. (i.e. right hand on left wrist)

Stretches - quads, lying

Stretch #16 Lying Quadriceps Stretch

• Lie on your front and pull one foot up to meet your bottom
• Hold for 20 seconds

Variation: Wrap a towel around the ankle and pull the ends to increase the stretch

Rod Lynch racing O'Connor Ridge

standing quadriceps stretch

Stretch #15 Standing Quadriceps stretch

• Stand on one leg and pull the other foot up behind your bottom
• Keep your knees together and push your hips forwards to increase the stretch
• Hold for 20 seconds

David Baussmann during the O'Connor Ridge race

side stretch

Stretch #14. Side Stretch

• Stand up and reach above the head with one arm
• Lean over to the opposite side
• Hold for 20 seconds

Variation - Use both arms above the head

Helen takes off

abdominal stretch 2

Stretch #13. Abdominal Stretch

• Lie on the floor on your stomach
• Place your hands on the floor at shoulder level
• Lift your upper body away from the floor, straightening your arms
• Keep your hips flat on the floor
• Hold for 20 seconds

Helen and Roger waiting to run at O'Connor Ridge... was it cold?

abdominal stretch 1

Stretch #12. Abdominal Stretch

• Lie on your back over a fitball (yes I have one!)
• Keep your feet planted firmly on the floor
• Make sure your lower back is supported fully
• Hold for 20 seconds

Charlie and young Brett at O'Connor Ridge.

Happy Birthday Craig Davis, 43 today!
Happy Birthday David Webster, the big 6-0 today!

spine rotation

Stretch #11. Rotation Stretch

• Stand upright with your arms folded across your chest
• Rotate your shoulders around to one side
• Hold for 20 seconds

Variation - Perform seated on a chair and gripping the backrest

Jeni Greenland makes her move

back arch & back slump

Alternate these two stretches

Stretch #10a. Back Arch Stretch

• On all fours on the floor, arch your back up as high as possible
• Hold for 20 seconds then relax.

Stretch #10b. Back Slump Stretch

• Kneel on all fours and let your back slump down as if trying to get the belly button to the floor
• Hold for 20 seconds

Carol Ey at O'Connor Ridge