One thing I have learned from my years as a Pilates instructor is most folks don't twist enough. The spine likes to rotate. Here is a simple back stretch that feels great after running. It also lengthens the inner thighs and opens the shoulders too.
For written instructions on how to do this stretch, just
- Stand with your legs open to the side with about two to three feet between your heels. Point your toes slightly outward.
- Bend your knees over your toes, and place your hands on the insides of your knees. This will help keep your knees aligned with your ankles and toes. You back should be almost parallel to the ground.
- Push your right hand gently into your right knee, as you bend your left elbow to twist to the left. Look over your left elbow. Hold for 15 seconds then switch sides.
I love this stretch since it requires no props and since you're not lying on the ground, you can do it anywhere.