This simple movement can make a huge difference in gaining mobility back while traveling or after a tough run. It’s designed to open your hips, allowing you to access your full range of motion to run more powerfully.
We’ve done this exercise after track workouts and in the airport after a long flight, and while we got some funny looks (hello business travelers), it’s worth it every time to feel loose, relaxed, and ready for your next run.
1. GET SET:
Start on your hands and knees, with your shoulder blades pulled back, shoulders straight above your hands, not extended in front of you. Make sure your lower back is a little arched, using your core to pull your lower abs together.
2. LEG BACK:
Extend your leg behind you, toes pointed and loaded the whole time.
3. KNEE FORWARD:
Lead with your knee and bring your foot through so your knee travels in a circle towards your upper body.
Repeat 5 times on each leg, using slow, controlled motions.