PUBLISHED 06/25/2007
High School P.E. teachers beware: we're about to renounce your favorite stretch--the toe-touch. This classic static stretch, which is often used to gauge flexibility, strains the back and hamstrings. A strong, flexible back is a huge asset to a runner. When you run, it helps hold your body upright and forward. Also, a stable back helps keep the spine protected against the impact of running. This active-isolated back stretch (below) is effective but gentle. It relaxes the back, while restoring range of motion to help you increase your flexibility without putting stress on your back or legs.
Don't do this: Toe Touch
Lower back is forcibly stretched, stressing the vertebrae, discs, and muscles of the back.
Locked knees irritate the hamstrings.
Hamstrings are strained and tightened.
Do this: Back Rotation
Sit with your back straight, knees bent, and feet resting on your heels. Interlock your hands behind your head.
Contract your abs, and rotate left as far as you can go. Do this four or five times until you feel loosened up.
When you're ready, rotate again, and then flex your body forward, leaning your elbow toward the surface you're sitting on.
Hold for a second or two, then return to an upright position. Work one side at a time, doing 10 reps on the left, then 10 on the right.
Abdominal muscles support the back through the movement.
Oblique muscles are activated and strengthened.
Lower-back muscles are gently and gradually elongated.
Hamstrings are disengaged.
