Post-run lower body
Ease hamstrings, calves, glutes, and hips to help you recover.
4 stretches
Pre / post run stretches (dynamic before, static after)
Dynamic before a run, static 15–30 sec holds after — that's the difference.
- Don't force a stretch on any area that hurts.
Creator @choco.samchon
Front Thigh Foam Roller Release
This is quadriceps release content that slowly applies pressure with a foam roller along the front thigh. It can be classified as a recovery routine that moves slowly while controlling pressure rather than rubbing quickly.
- Do not press directly and forcefully over the knee joint.
- Stop immediately if you feel sharp pain, numbness, or tingling.
- Do not apply this to areas with bruising, acute sprains, or inflammation.
Creator @yj.ashtanga
Back-Friendly Hamstring Stretch
A hamstring-focused stretch suitable for people whose lower back and the backs of their thighs feel stiff from sitting for long periods. It may help gently reduce tension in the backs of the thighs and ease tightness in lower back, calves, and pelvic movement.
- Stop immediately if you feel sharp, radiating pain down your lower back or legs.
- If you have been diagnosed with a herniated disc or your pain keeps recurring, consult a specialist before doing this stretch.
- Rather than forcing your upper body to bend forward, stretch slowly within a pain-free range.
Creator @bodyjoy_center
5-min low back relief (hamstring, hip, pelvis)
Four moves through the hamstring, hip, and pelvis to reduce low back compensation.
- If you have a diagnosed spinal condition such as a herniated disc, consult a professional before proceeding.
Creator @bodyedgelab