# Post-Run Stretch for Calves, Hips, and Hamstrings

A calm post-run stretch for calves, quads, hips, hamstrings, and glutes. Keep intensity moderate and breathe slowly.

- URL: https://forma-web.online/routines/post-run-recovery-stretch/
- Duration: About 7 min
- Admin slug: post-run-recovery-stretch

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Calf Wall Stretch

1 set · 40s hold · 10s rest · both sides

Step one foot back, heel down, and lean into the wall. Keep toes pointing forward.

#### Steps
- Face a wall and step one foot back.
- Keep the back heel on the floor.
- Point both feet forward.
- Lean toward the wall until the calf stretches.
- Breathe slowly and switch sides.

#### Cues
- Heel down.
- Toes forward.
- Stretch gently.

#### Common mistakes
- Turning the back foot outward.
- Lifting the heel.
- Pushing into sharp pain.

### 2. Standing Quad Stretch

1 set · 35s hold · 10s rest · both sides

Hold support and bring heel toward glute. Keep knees close and pelvis gently tucked.

#### Steps
- Hold support with one hand.
- Bend one knee and catch the foot or ankle.
- Bring the heel toward the glute.
- Keep knees close together.
- Gently tuck the pelvis and breathe.

#### Cues
- Knees stay close.
- Pelvis gently tucked.
- Use support.

#### Common mistakes
- Pulling the knee far behind the hip.
- Arching the lower back.
- Forcing the foot if the knee feels pinched.

### 3. Half-Kneeling Hip Flexor Stretch

1 set · 40s hold · 10s rest · both sides

Squeeze the back glute and shift forward gently. Keep the stretch in the front of the hip.

#### Steps
- Set up in a half-kneeling position.
- Place padding under the back knee if needed.
- Squeeze the back glute.
- Shift forward slightly from the hips.
- Hold the stretch in the front of the hip.

#### Cues
- Back glute on.
- Ribs stacked.
- Shift gently.

#### Common mistakes
- Arching the lower back.
- Dropping into the front knee.
- Chasing a stretch in the low back.

### 4. Seated Hamstring Stretch

1 set · 35s hold · 10s rest · both sides

Extend one leg and hinge from the hips. Keep the back long and the stretch gentle.

#### Steps
- Sit with one leg extended.
- Bend the other leg comfortably.
- Point toes toward the ceiling.
- Hinge forward from the hips.
- Keep the back long and breathe.

#### Cues
- Hinge from hips.
- Back stays long.
- Gentle stretch.

#### Common mistakes
- Rounding deeply through the spine.
- Locking the knee hard.
- Pulling into nerve-like tingling.

### 5. Figure-Four Glute Stretch

1 set · 40s hold · 10s rest · both sides

Cross ankle over thigh and draw the shape toward you. Keep the crossed knee comfortable.

#### Steps
- Lie on your back with knees bent.
- Cross one ankle over the opposite thigh.
- Flex the crossed foot gently.
- Draw the legs toward you.
- Keep the crossed knee comfortable.

#### Cues
- Ankle over thigh.
- Foot lightly flexed.
- No knee pinch.

#### Common mistakes
- Pushing the crossed knee aggressively.
- Letting the stretch pinch the knee.
- Lifting the head and straining the neck.