Ready, Set, Stretch: 7 Moves for Better Mobility & Freedom

I  know: Stretching is confusing. One minute experts tell us to stretch before we run, and the next minute research reveals that static stretching (think: touching your toes) may actually zap performance. What's a runner to do? 

For one moment, let's ignore all of the scientific squabbling over the supposed pros and cons of stretching. Instead, let's just take a moment and share what we know for sure: Regardless of age or athletic ability, stretching is an activity that can benefit anyone. 

Stretching can help improve flexibility, and, consequently, range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.

Stretching can help reduce muscle tension and assist in raising energy levels by increasing blood flow to the muscles. Moreover, there's the added benefits that come from the positive meditative effect that can result from stretching. The calm and quiet that comes with just a few moments of stretching can help clear your mind and focus on the proper form needed for your workout. 

So whether you're an active stretcher, looking ways to increase your range of motion during a run, or you just want to feel better, here are seven moves that will change the way you move and feel. 

You can do these 7 dynamic stretches before or after a workout - or just on their own as part of your active recovery. As an added bonus, these moves take minimal time and can be done virtually anywhere. So let's get to it!

7 Moves for the World’s Greatest Stretch: 
1. Elbow to Instep A in a Lunge Position - targets the hip flexors, glutes, hamstrings, quadriceps & lateral calf.

2. Elbow to Instep B in a Lunge Position - targets deeper into the hip flexors, glutes, hamstrings, quadriceps & lateral calf.

3. External Torso Rotation with Reach in a Lunge Position - Deepens hamstring and gluteus stretch; adds shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Enhances spinal mobility.

4. Internal Torso Rotation with Reach in a Lunge Position - Deepens hamstring and gluteus stretch; shoulders, pecs, upper and lower back, internal and external rotators of hips and obliques. Synchronizes thoracic spine mobility with lumbar spine stability.

5. Hip Flexor/Quadriceps Stretch A - Hip flexors, quadriceps, abdominals.

6. Hip Flexor/Quadriceps Stretch B - Deeper into abdominals, lats; adds biceps.

7. Hamstring/Calf Stretch - Hamstring and calf stretch.

Here’s a quick video demo of the entire stretch sequence.

What Is Running To You?

Too often we put running inside of a box. 

We define it solely as a form of healthy living or fitness.
We talk about running as though it's only purpose is to train our bodies.
If you listen closely, we speak of it as a form of pain that is to be endured.
A negative that will somehow, through endurance, transition into a positive.

As Christopher McDougall puts it - 
"Everything I’d been taught about running was wrong. We treat running in the modern world the same way we treat childbirth—it’s going to hurt, and requires special exercises and equipment, and the best you can hope for is to get it over with quickly with minimal damage."

And while there are days that your runs will indeed come with doses of pain, it's important to remind ourselves that more than anything else, running is about freedom. 

Indeed, running is the human body's most raw form of freedom.

It's why I love the above video from Altra featuring Mariane Uehara. Yes, it's an ad for the Altra One² Performance Running Shoe. But as I watched it again today, it was a stirring reminder that running doesn't conform to any limits or definitions. Running isn't even about what we may be capable of as individuals.

No... running is much more.
It allows us to push our own boundaries.
It allows us the opportunity to be present with ourselves.
It challenges and changes our comfort zones, and allows us to reach deep within ourselves to find moments of courage and bravery that we may not have known existed.

So tomorrow, when you lace up your shoes and head out the door, think less about your destination and pace. Think less about the calories being burned and the problems you're attempting to outrun. 

Instead, just run. Embrace the moment. Embrace the space you are in. 
Run and enjoy the moments of freedom that follow.