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Upper Body Stretch for Runners

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written by runnergirl training


You may not think that runners need to have a flexible upper body. The entire body transfers energy when running. An overly tight upper body can easily degrade running mechanics. Check out the following 4 stretches to stay flexible!

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Chest muscles can become overly tight & pulled forward as a result of sitting at a computer or desk. An excellent stretch to reverse this is to stand at a wall or doorway with one arm bent at 90 degrees, to the side and rest your forearm on the doorway. Take a step forward and you should feel the stretch through the chest. Repeat on the other side. Hold for 20-30 seconds. 


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Neck muscles can become tight and short during the day and cause even more tension when running. To lengthen neck muscles look straight ahead and drop your neck to the side as if your ear could touch your shoulder. Repeat both sides. Hold for 20-30 seconds.

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Another stretch to release contracted neck muscles is to turn your head to the side as if your chin could touch your shoulder while you look over it. Repeat both sides. Hold for 20-30 seconds.

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There’s a really effective back stretch to lengthen the back muscles and also includes a chest stretch. Place your hands on the wall or a counter. Lean forward and allow your chest to drop past your arms. Slowly move your hips side to side to loosen up your back muscles. Repeat for 20-30 seconds. 




These 4 stretches are great for runners to stay flexible. It is important for efficient running mechanics to keep muscles balanced and not overly tight. The beanies pictured in this post are from Noxx beanies. I am not affiliated with Noxx in any way but love to support other small businesses!


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