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Treadmill Stretch: Hamstring and Lower Back

After running on the treadmill, stretching is a must. I know once I finish my run if I step off the machine, it's so easy to skip the very important stretching. So I like to do some stretches while still on the treadmill. You'll feel this one in your hamstrings and lower back.

  • Turn the treadmill OFF and be sure the belt can't slide back. You want to make sure the ground you're standing on is completely stable. Keep your left foot planted and lift your right leg up. Place the back of your ankle up on the front of the treadmill, so your heel is hanging off. Try to straighten your right leg so you feel the stretch in your hamstring.
  • Stay standing, or for a deeper stretch, fold over your right leg. In order to feel it in your lower back, stick your tailbone up towards the ceiling. Try not to round through your back, but rather lengthen your spine by reaching your chest out towards your foot.
  • Stay here for twenty or more seconds and then do the other side.

Don't forget to stretch your quads next!

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anned anned 9 years
Here is a link describing the stretching technique. It has made a considerable difference on my flexibility.
anned anned 9 years
I totally agree fit with the fact that stretching is a must! ;) The only thing I have against the above stretch is people are rarely this flexible-meaning they are unable to bring their leg that high up safely. Consider when you stretch laying on your back. When you bring one leg up in the air, how far does it travel without your hands on the back of your leg? Why would you put that leg so far outside it's normal range of motion when standing? a better option might be to extend the leg out straight in front of you (while standing) and lean forward with a flat back. just as good of a stretch, and much safer. Another version is called contract-relax stretching which I am a huuuuge fan of! I am going to have to search for a website that shows it... wow. that was a rant! sorry! ;)
aimeeb aimeeb 9 years
Oooo la la!
Treadmill Stretch: Upper Back and Shoulders

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