If you run, it's not unusual to experience back pain at some point. This pain can be caused by tense upper back muscles and shoulders, weak abs, tight hamstrings and hips, or a combination. You'll be amazed at how a regular stretching routine can help! Sleep better and tie your shoes with ease by going through this 11-pose yoga sequence after every run.
Start by opening up your hips and lower back with Butterfly pose.
A tried-and-true pose to target the abs and increase hamstring flexibility, Boat pose is the perfect complement to running.
Since tight inner thighs and hamstrings can cause lower-back pain, do this relaxing Seated Wide-Legged Straddle to stretch the backs of your legs and your lower back at the same time.
This variation of Pigeon pose stretches the glutes, hip flexors, and lower abs while increasing spinal flexibility.
This effective twist increases spinal rotation, which can decrease with the concentration on forward motion of running.
This gentle backbending pose increases flexibility in your spine while opening the chest, shoulders, and abs.
This funky pose stretches out the front of your thighs, but it will also give you a nice stretch in the chest and shoulders. No need to force this position, since it might feel foreign to your body — just play around.
Here's a pose that will stretch out the abs, chest, quads, and shoulders; strengthen the back muscles; and increase flexibility in the spine.
This next pose offers a wonderful lower-back release.
Move onto this relaxing quad and shin stretch. If lying down in this pose is beyond your current yoga abilities, just sitting in Hero is great for your legs.
End with a pose that will target tight hamstrings and shoulders.