Stretching for Runners: IT Band, Shin Splints, Hip Flexors & Back

[@rrrokakoma]

8 years ago when my IT band was injured I found this video, and I made after every running exercise. Now I am okay, last year I participeted three more than 100 kilometers long race without any IT problem. Usually I finish my daily running with this stretching... Thank you for your help! 🙂

[@FTF-hs5ll]

Working through this video just once has immediately ended 1 month of hip pain I've been having after an intense run. Thanks a lot!

[@graysonwright7596]

Of all the stretches for runners I have tried on You Tube, I always return to this one. Really complete. Thank You!

[@rushja]

There must be something wrong with the audio because I don't hear you screaming in agony like I do when I do these stretches? I love this video. This has totally saved my poor old hips.

[@garlicgirl3149]

LOOOOOL!!!!!!!!!!!!

[@jorgepestano4997]

I\'m not sure but ,if anyone else wants to discover hip flexor pain exercises try Letza Joint Relief Lessons (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my m8 got excellent success with it.

[@LaëtitiaTK]

Thanks Melissa for this stretching video. You show us news and originals moves that i see for the first time in 10 years of sport ! I like it !

[@JMillerBayRidge]

omg i did my first marathon today. My IT band sucked towards the end. I did this for 30 seconds and i was able to walk normally. You rock!

[@Purplelacy]

Pure diamond! 💎 You have a lot of amazing stretching routines, but I think this is my absolute favorite 🤩 The One leg forward fold is so enjoyable, and the Frog is the most challenging for me 😊 Love love love! 💞

[@MelissaBender]

Thank you! Stretching is so important. ❤️🧘🏻‍♀️

[@substandard66]

Thank you so much for this video. You have no idea how much of a difference this routine has made with my hip pain and gait.

[@Shannonjeanful]

These are awesome! Thank you so much! They seem to work much better than the typical stretches you see!

[@thomaselder4076]

Thanks for this. One stretch you might considering adding that was taught to me by a physical therapist when I injured my achilles tendon from running is a variation of the calf stretch. The normal calf stretch where you put foot flat and when leg straight, lean forward. Instead of keeping leg straight, if you bend knee slightly and lean forward, it targets the achilles tendon.

[@annateittinen9809]

Hello Melissa, I searched and did this stretch as cool down after my workout this morning! Felt so good! Thank you so much Melissa!

[@MelissaBender]

This routine should definitely help open the hips. My hip flexors are pretty tight, so I want to incorporate this into my routine more often. :)

[@MsTwacky]

Thanks so much for this video! I get really tight from running and eventually get injured and have been looking for some really great stretches for after my runs!

[@21drummer21]

Thanks for the video Melissa...I actually found this very helpful...I don't typically stretch when I run, but in the last year I've felt the need to.

[@Kevin-gf1yk]

Thank you. I have IT band challenges, causing some pain. I had not seen some of these before.

[@Ceks]

The stretch on minute 7:00 is perfect. Thank you.

[@Charlenedoesstuff]

just finished doing this routine..I started running again about a week ago...I also rollerskate and bike ride...these were great stretches...thank you

[@kingzulian9267]

Wonderful, thanks much for your video, I have lower back pain and IT syndrome from running and these stretches help.

[@jodyhakala-ristow7014]

Grreat stretches. I love your name is Bender, so you teach good bendy moves. I liked them all, but loved the shin stretch with toes pointed. The frog was new to me and I adjusted my hip!

[@cassie6405]

the king Arthur stretch against the wall is killer love it. first timer.

[@Kid27085]

Thanks alot for this stretching workout. As an athlete this has helped me during off-season

[@longshotlongshot5043]

Thank you! I was looking for a guide too stretch before running and... I am ready to go running now!

[@matslvtrr8643]

Great video, it helped me a lot with my IT Band and stretching my muscles after my practice runs. Thanks,!!

[@CatKin76]

need to get a yoga mat quick, love your routines, wish you did classes here in Stockport, UK !! :-)

[@HomicidalDavid]

Great video. My hips are tight because of sitting a lot even though I do fitness stuff (on computer a lot). Also started sprinting, but I am tight. Is it okay if I use my arm to keep leg in position when doing that Pigeon Pose or whatever that is called at 3:50? I usually do, otherwise, leg moves.........

[@MelissaBender]

Fitness Gamer Generally it is okay to use your arm to keep your leg in position, as long as you aren't forcing it. Pigeon pose is one of the best poses for improving flexibility in the hips.

[@HomicidalDavid]

Melissa Bender Is it normal for it to hurt a bit when doing pigeon pose? Not badly it just feels tight as heck.

[@cristinecastillo2131]

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[@xxmegagaming9533]

Living Dead Paradox nxmxfj jncb. b. zbxh I think d and a y do you think you can see it in the first time I get to sleep in my life with wounds and the first place in the morning but q and urban development for the next to go w Ana to get a hold the first place w

[@MelissaBender]

You don't have to be a runner. :) Stretching is great for everyone!

[@whitehotmind]

Such a great stretch routine! Thank you so much!

[@muiawat]

This is an amazing sequence

[@miguelarrieta2760]

Dear Melissa, Obrigado pelo excelente vídeo. Aprendi muito com ele. Abraço!

[@johngardner1898]

I am trying to do this video once/day. Thanks Melissa.

[@suesmith2155]

super amazing stretces. quick question are these pre, post, or both, run stretches. by the way do you recommend any upper body stretches for runners. thank you for sharing I am going to defintely try these. I assume warm up before you try any of them. correct ?

[@JRavenell]

Thanks. Was easy to follow for a newbie.

[@xxannxx87]

Thank you so much for these!! Some are completely new to me and I realise I am very thight.. Didn't spend any time on stretching... I hope my hip aches less if I do this :-D

[@garlicgirl3149]

Great stretches!

[@makstod6903]

Really amazing ,you are wonderful!Thank you so much!

[@MelissaBender]

Thanks!

[@waynenewton3357]

beautiful art work

[@josephwalker8276]

Great stretch thank you

[@thewalkingtrade2678]

beautiful strechs

[@didanhtennis]

What does the king Arthur stretch do?

[@balajitiruchanur5787]

Hai Bender it is super bite even iam suffering from ITB thru running u make my legs freely

[@prasantpillai]

thanks melissa

[@AliEvansPhotography]

This was amazing!

[@MrThleckey]

What Crossfit Box you live in Melissa?

[@simonallaway9457]

Thank you so much bedroom fitness is exactly what I need hau

[@AlphaHalftermeyer]

Thank you so much

[@keithisaacs6092]

These exercises are nearly impossible for the average runner some of these people are living in a dream world.

[@TheNieznanysprawca]

Thank you for inspiration :) I'm not runner, but gonna use it :)

[@TobiasS1ater]

Brilliant thanks!

[@hafifa6474]

Do you do it before or after the run?

[@TheJjcczz]

both

[@ceridawn]

Thankyou!

[@ashleyfloyd7038]

That helped my hips so much. (:

[@estuchedepeluche2212]

Bender! Ha, ha, ha very appropriate name for the video!

[@vanessasanchez4350]

You are so swift between poses. I would barely be getting out of one and you'd already be in the next! hahaha

[@colshythecomedian]

"we're goin arounnnnnnnnnnd town!"

[@TheJjcczz]

😂😂😂

[@juanr1165]

Damn. Amazingly good

[@aventus638]

this women is just so cute and has a million $ smile

[@digitalsublime]

The IT band stretch is terrible :) depending on weight and fitness of the person it could be in fact an IT band concentric contraction.

[@oscarpark1523]

I saw chicks doing that bent knee stretch at the gym and it caused ME pain. I love to run but I think I'll just suck it up. Im a 235lb man. I'll leave these exercises for the little birds.

[@colshythecomedian]

Hi ;)

[@muiawat]

King Arthur!

[@cottoncandyclouds7261]

works really well! :-)

[@oldaccount7061]

lol you would have to pay me to do half of these stretches.... The title should say stretching for female runners.

[@andrewworrall4302]

This is too advanced

[@WarriorOfLightHomeAlone]

goood 111

[@Migeels]

you are beutiful Melissa

[@doknosee7053]

all that puffing and bending just to run... in Africa they run 'coz there's a lion or rhino or hyena behind their ass and africa produced world record runners.... i'm tired already just watching her do her thing. I think I'll just watch her and spare my rheumatic joints, and maybe spare myself from catastrophe and humiliation..

[@bagelstruth9313]

mgtow