Adductor Stretch:==NK= tÜáäÉ=ëí~åÇáåÖI=ëéêÉ~Ç=óçìê=äÉÖë=~é~êí=ìåíáä=óçì=ÑÉÉä=~=ÖÉåíäÉ=éìää=Ñêçã=óçìê=áååÉê=

íÜáÖÜ=íç=óçìê=âåÉÉK=OK= qêó=íç=âÉÉé=óçìê=íçÉë=éçáåíÉÇ=ëíê~áÖÜí=Ñçêï~êÇ=áå=çêÇÉê=áëçä~íÉ=íÜÉ=~ÇÇìÅíçê=ÖêçìéK=PK= _ÉåÇ=~í=íÜÉ=ï~áëí=~åÇ=êÉëí=óçìê=Ü~åÇë=çå=íÜÉ=ÖêçìåÇ=íç=éêçîáÇÉ=ãçêÉ=ëìééçêíK==QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=Notes: mä~ó=ïáíÜ=êçÅâáåÖ=ëäáÖÜíäó=Ñçêï~êÇ=çê=Ä~Åâ=áå=çêÇÉê=íç==ëíêÉíÅÜ=ÇáÑÑÉêÉåí=~ëéÉÅíë=çÑ=

Back / Hamstring / Glute / Adductor Stretch:=NK= tÜáäÉ=ëí~åÇáåÖI=ëéêÉ~Ç=óçìê=äÉÖë=~é~êí=ìåíáä=óçì=ÑÉÉä=~=ÖÉåíäÉ=éìää=Ñêçã=óçìê=áååÉê=

íÜáÖÜ=íç=óçìê=âåÉÉK==OK= _ÉåÇ=~í=íÜÉ=ï~áëíI=äÉ~å=íçï~êÇë=~å=~åâäÉK=dê~Ä=~ë=Ñ~ê=Ççïå=óçìê=äÉÖ=~ë=éçëëáÄäÉ=~åÇ=

ÜçäÇK==PK= cÉÉä=íÜáë=ëíêÉíÅÜ=~=ëäáÖÜíäó=ÇáÑÑÉêÉåí=~ëéÉÅí=çÑ=óçìê=~ÇÇìÅíçêë=~ë=ïÉää=~ë=óçìê=äçï=Ä~ÅâI=

Ü~ãëíêáåÖë=~åÇ=ÖäìíÉ~ä=ÖêçìéK=

Squat Stretch:=EëçäÉìëI=ÖäìíÉëI=éÉêáåÉìãI=äçï=Ä~ÅâF=NK= cêçã=~=ëí~åÇáåÖ=éçëáíáçåI=ëèì~í=ÇçïåI=âÉÉéáåÖ=óçìê=ÜÉÉäë=çå=íÜÉ=ÑäççêK=OK= péêÉ~Ç=óçìê=ÑÉÉí=~é~êí=ìåíáä=óçì=ÑÉÉä=~=ëíêÉíÅÜ=áå=óçìê=Üáéë=~åÇ=íÜÉ=Äçííçã=çÑ=óçìê=

éÉäîáëK=PK= oÉëí=óçìê=Ü~åÇë=çå=íÜÉ=Ñäççê=Ñçê=ëìééçêí=~åÇ=ÄêÉ~íÜÉ=ÇÉÉéäóK=QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=

Quad Stretch:=EÇáëí~ä=èì~ÇêáÅÉéë=~íí~ÅÜãÉåíëF=NK= cêçã=~=ëèì~ííáåÖ=éçëáíáçåK==oçÅâ=Ñçêï~êÇ=çå=íÜÉ=Ä~ääë=çÑ=óçìê=ÑÉÉíK=OK= iÉ~å=Ä~Åâ=~åÇ=êÉëí=óçìê=Ü~åÇë=ÄÉÜáåÇ=óçì=K=PK= mçëáíáçå=óçìê=éÉäîáë=çå=çê=ëäáÖÜíäó=áå=Ñêçåí=çÑ=óçìê=ÜÉÉäëK=QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=

Arch Stretch:=Emä~åí~ê=c~ëÅá~I=cäÉñçê=aáÖáíçêìãF=NK= q~âÉ=óçìê=ëÜçÉë=çÑÑK=OK= páí=Ä~Åâ=çå=óçìê=ÜÉÉäë=ïáíÜ=óçìê=íçÉë=ëíáää=êÉëíáåÖ=çå=íÜÉ=Ñäççê=K=PK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=

Call us at 303.938.0388

Back & Inner Thigh Stretch: ElÄäáèìÉëI=nì~Çê~íìë=iìãÄçêìãI=^ÇÇìÅíçê=j~ÖåìëF=NK= tÜáäÉ=ëí~åÇáåÖI=ëéêÉ~Ç=óçìê=äÉÖë=~é~êí=ìåíáä=óçì=ÑÉÉä=~=ÖÉåíäÉ=éìää=Ñêçã=óçìê=áååÉê=

íÜáÖÜ=íç=óçìê=âåÉÉK==OK= _ÉåÇ=~í=íÜÉ=ï~áëíI=äÉ~å=íçï~êÇë=~å=~åâäÉK=dê~Ä=~ë=Ñ~ê=Ççïå=óçìê=äÉÖ=~ë=éçëëáÄäÉ=~åÇ=

ÜçäÇK==PK= cÉÉä=íÜáë=ëíêÉíÅÜ=~=ëäáÖÜíäó=ÇáÑÑÉêÉåí=~ëéÉÅí=çÑ=óçìê=~ÇÇìÅíçêë=~ë=ïÉää=~ë=óçìê=äçï=

Ä~ÅâI=Ü~ãëíêáåÖë=~åÇ=ÖäìíÉ~ä=ÖêçìéK=QK= eçäÇ=Ñçê==OM=ëÉÅçåÇë=~åÇ=êÉéÉ~í=íç=íÜÉ=çíÜÉê=ëáÇÉK=

Cobra Stretch:=Emëç~ëI=oÉÅíìë=^ÄÇçãáåìëF=NK= pí~êí=Äó=ä~óáåÖ=Ñ~ÅÉ=Ççïå=çå=íÜÉ=ÖêçìåÇ=ïáíÜ=óçìê=Ü~åÇë=ìåÇÉê=óçìê=ëÜçìäÇÉêëK=OK= mêÉëë=ìé=áåíç=~å=~êÅÜI=âÉÉé=óçìê=Üáéë=áå=Åçåí~Åí=ïáíÜ=íÜÉ=ÑäççêK=PK= hÉÉé=óçìê=ãçìíÜ=ÅäçëÉÇ=~åÇ=ÄêÉ~íÜÉ=íÜêçìÖÜ=óçìê=åçëÉK=QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=

Provided by the sports injury and soft tissue experts at: Running

Stretches

Illio-Tibal Band Stretch:==EqÉåëçê=Ñ~ëÅá~=ä~í~ÉF=NK= tÜáäÉ=ëí~åÇáåÖI=ëíÉé=çåÉ=äÉÖ=ÄÉÜáåÇ=íÜÉ=çíÜÉêI=ÅêçëëáåÖ=óçìê=äÉÖëK==OK= pí~åÇáåÖ=çå=íÜÉ=Ñêçåí=äÉÖI=íÜêìëí=óçìê=Üáéë=ä~íÉê~ääó=íç=íÜÉ=ëáÇÉ=çÑ=íÜÉ=Ä~Åâ=äÉÖK=vçì=

ëÜçìäÇ=ÑÉÉä=~=ëíêÉíÅÜ=áå=íÜÉ=ëáÇÉ=çÑ=óçìê=Üáé=Eçå=íÜÉ=Ä~Åâ=äÉÖ=ëáÇÉF=PK= _ÉåÇ=~í=íÜÉ=ï~áëí=~åÇ=êÉëí=óçìê=Ü~åÇë=çå=íÜÉ=ÖêçìåÇ=íç=éêçîáÇÉ=ãçêÉ=ëìééçêíK==QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=Notes: fÑ=óçì=Çç=åçí=ÑÉÉä=íÜáë=ëíêÉíÅÜI=íêó=~å=fq_=êçääÉê=Ñêçã=j~ëë~ÖÉpéÉÅá~äáëíëKÅçã==áíÛë=çåÉ=çÑ=íÜÉ=ÄÉëí=ï~óë=íç=ëéÉÅáÑáÅ~ääó=ëíêÉíÅÜ=~ää=çÑ==íÜÉ=fq=_~åÇK==

Lunge Stretch:==Emëç~ëI=qÉåëçê=c~ëÅá~=i~í~ÉI=däìíÉìë=jáåáãìëF=NK= håÉÉä=çå==~=ëçÑí=ëìêÑ~ÅÉ=ïáíÜ=çåÉ=âåÉÉ=~åÇ=ÉñíÉåÇ=íÜÉ=çíÜÉê=äÉÖ=áå=Ñêçåí=çÑ=óçìK=

EÜçäÇ=çå=íç=~=ï~ää=çê=ëçãÉíÜáåÖ=Ñçê=ëìééçêí=áÑ=óçì=Å~åF=j~âÉ=ëìêÉ=óçìê=Ñêçåí=Ñççí=áë=ÇáêÉÅíäó=ìåÇÉê=óçìê==Ñêçåí=âåÉÉK==

OK= iìåÖÉ=Ñçêï~êÇ=ìåíáä=óçì=ÑÉÉä=~=ëíêÉíÅÜ=áå=íÜÉ=Ñêçåí=çÑ=óçìê=ÜáéK=qêó=íç=êçí~íÉ=óçì=éÉäJîáë=éçëíÉêáçêäó=íç=ÑáåÉ=íìåÉ=íÜÉ=ëíêÉíÅÜK=eçäÇ=Ñçê==OM=ëÉÅçåÇëK=oÉéÉ~í=íç=íÜÉ=çíÜÉê=ëáÇÉK=

Lateral Ankle Stretch:=EmÉêçå~ä=dêçìéF=NK= pí~êí=Ñêçã=~=ëí~åÇáåÖ=éçëáíáçå=ïáíÜ=óçìê=ëÜçÉë=çåK=OK= pìééçêíáåÖ=óçìê=ïÉáÖÜí=çå=çåÉ=äÉÖK==PK= oçää=íÜÉ=çíÜÉê==~åâäÉ=ä~íÉê~ääó=íç=íÜÉ=ëáÇÉ=ìåíáä==óçì=ÑÉÉä=~=ëíêÉíÅÜK=QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=oÉéÉ~í=íç=íÜÉ=çíÜÉê=ëáÇÉK=

Dual Calf Stretch:=Ed~ëíêçÅåÉãáìëI=pçäÉìëF=NK= Ed~ëíêçÅåÉãáìëF=pí~êí=ëí~åÇáåÖ=ìé=~åÇ=éêÉëë=~Ö~áåëí=~=ï~ää=çê=~=êìååáåÖ=é~êíåÉêK=OK= píÉé=çåÉ=äÉÖ=áå=Ñêçåí=çÑ=íÜÉ=çíÜÉê=~åÇ=äçÅâ=íÜÉ=Ä~Åâ=âåÉÉK==hÉÉé=óçìê=ÜÉÉä=çå=íÜÉ=

Ñäççê=~åÇ=óçìê=íçÉë=äáåÉÇ=ìé=ïáíÜ=óçìê=âåÉÉK=iÉ~å=Ñçêï~êÇ=~åÇ=ÜçäÇ=Ñçê=OM=ëÉÅçåÇëK==PK= EpçäÉìëF=kçï=ëíÉé=óçìê=Ä~Åâ==äÉÖ=ëäáÖÜíäó=Ñçêï~êÇK=_ÉåÇ=íÜÉ=Ä~Åâ=âåÉÉ=~ë=óçì=éìí=

ïÉáÖÜí=çå=íÜÉ=Ñêçåí=âåÉÉK=iÉ~å=Ñçêï~êÇ=~åÇ=éêÉëë=áå=íç=íÜÉ=ï~ääK=QK= hÉÉé=óçìê=ÜÉÉä=çå=íÜÉ=Ñäççê=~åÇ=óçìê=íçÉë=äáåÉÇ=ìé=ïáíÜ=óçìê=âåÉÉK=iÉ~å=Ñçêï~êÇ=

~åÇ=ÜçäÇ=Ñçê=OM=ëÉÅçåÇëK=oÉéÉ~í=ÄçíÜ=ëíêÉíÅÜÉë=çå=íÜÉ=çíÜÉê=ëáÇÉ=

Hamstring Stretch:=E_áÅÉé=cÉãçêáëF=NK= páí=ïáíÜ=óçìê=äÉÖ=ÉñíÉåÇÉÇ=ëíê~áÖÜí=áå=Ñêçåí=çÑ=óçìK==OK= _ÉåÇ=Ñçêï~êÇ=~í=íÜÉ=ÜáéëI=åçí=íÜÉ=ÅÜÉëíK=iççâ=ëíê~áÖÜí=Ñçêï~êÇ=íç=ãáåáãáòÉ=ÅÜÉ~íáåÖK=PK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=oÉéÉ~í=íç=íÜÉ=çíÜÉê=ëáÇÉK=Notes: fÑ=óçì=Çç=åçí=ÑÉÉä=íÜáë=ëíêÉíÅÜI=íêó=íìêåáåÖ=óçìê=íçÉ=áå=~ë=Çáëéä~óÉÇ=çå=íÜÉ=éáÅíìêÉK=

Gluteal Stretch:=EdäìíÉ~ä=ÖêçìéI=aÉÉé=S=ä~íÉê~ä=êçí~íçêë=çÑ=ÜáéF=NK= páí=~Ö~áåëí=~=ï~ää=çê=~=êìååáåÖ=é~êíåÉêë=Ä~Åâ=ïáíÜ=óçìê=äÉÖë=ëíê~áÖÜí=áå=Ñêçåí=çÑ=óçìK=OK= dê~Ä=çåÉ=äÉÖ=~å=éìää=áí=~Åêçëë=óçìê=ÅÜÉëíI=ÜìÖÖáåÖ=áí=íçï~êÇë==íÜÉ=çééçëáíÉ=ëÜçìäÇÉêK=PK= _ÉåÇ=óçìê=çíÜÉê=äÉÖ=ïÜáäÉ=íêóáåÖ=íç=âÉÉé=ÄçíÜ=ëáíë=ÄçåÉë=çå=íÜÉ=ÑäççêK=QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=oÉéÉ~í=íç=íÜÉ=çíÜÉê=ëáÇÉK=

Butterfly Stretch:=Ep~êíçêáìëI=mÉÅíáåÉìëI=^ÇÇìÅíçê=dêçìéF=NK= páí=ïáíÜ=íÜÉ=ëçäÉë=çÑ=óçìê=ÑÉÉí=íçìÅÜáåÖ=É~ÅÜ=çíÜÉêK=OK= dê~Ä=óçìê=~åâäÉë=~åÇ=éìää=íÜÉã=~ë=ÅäçëÉ=~ë=óçì=Å~å=áå=íçï~êÇë=óçìê=éÉäîáëK=PK= mêÉëë=Ççïå=ïáíÜ=óçìê=ÉäÄçïë=áåíç=óçìê=íÜáÖÜëK==QK= eçäÇ=Ñçê==OM=ëÉÅçåÇëK=

Low back Stretch:=Enì~Çê~íìë=iìãÄçêìãF=NK= páí=ïáíÜ=óçì=âåÉÉë=ÄÉåí=íç=çåÉ=ëáÇÉ=çÑ=óçìê=ÜáéëK=OK= mçëáíáçå=çå=ÜÉÉä=ÄçåÉ=ìåÇÉê=íÜÉ=çééçëáíÉ=ëáÇÉ=Úëáíë=ÄçåÉÛ=EäÉÑí=ÜÉÉä=ìåÇÉê=êáÖÜí=ëáíë=

ÄçåÉFK=qáäíáåÖ=óçìê=éÉäîáë=íç=íÜÉ=ëáÇÉK==PK= iÉ~å=óçìê=~êãë=~åÇ=ìééÉê=ÄçÇó=íçï~êÇë=íÜÉ=ÜáÖÜ=ëáÇÉ=çÑ=óçìê=ÜáéëK=QK= iÉ~å=ëäáÖÜíäó=Ñçêï~êÇ=íç=ÑÉÉä=áí=áçå=óçìê=äçï=Ä~ÅâK=eçäÇ=Ñçê=OM=ëÉÅçåÇëK=RK= oÉéÉ~í=íç=íÜÉ=çíÜÉê=ëáÇÉK=

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