Exercise for Runners and Walkers: Hip Flexor, Hamstring, Piriformis, and Heelcord Stretch

Hip Flexor Stretch: Make sure your front knee stays at a 90 degree angle. You don't want your knee to go past your toe. Keep your chest up and push forward at your hips. You should feel this in the front of the back leg. Repeat on both legs.

Hamstring Stretch: Make sure the front leg stays straight and your foot is facing the ceiling and flexed. With your back straight, lean forward at the hips. You should feel this in the back of your leg. Repeat on both legs.

Piriformis Stretch: Lie on your back and cross one ankle over the other knee. Grab behind the knee and pull that leg towards you while you push the other knee away. You should feel this in the outside of your hip and buttock. Repeat on both legs.

Heelcord Stretch: Keep your heel down and your toes pointed straight ahead. Keeping your back straight, lean forward at the hip towards the wall.

Recommended reps: 20 (each leg)
First, make sure you get your balance. Then, reach forward, to the side, and to the back, lightly tapping as far away from your base foot as you can. Slightly bend your knee, but be sure it stays in line with your toes. You should feel this all throughout your hips. Repeat on both legs.

[bobl]

Simple and to the point but please skip the music and use a better mike. Thanks, very good.

[troydixson]

Maybe I will help someone start training I think will